Big dynamic running/full body warm-up
Banded shoulder warm-up / activation drills
Bench / box overhead stretch
Hanging / beatswing / kipping practice

WOD A
2010 GAMES – PYRAMID DOUBLE “HELEN”
For Time:
Run 1,200 meters
63 Kettlebell Swings (24/16kg)
36 Pull-ups
Run 800 meters
42 Kettlebell Swings
24 Pull-ups
Run 400 meters
21 Kettlebell Swings
12 Pull-ups
– Last completed at 604 April 4th, 2015
– Scale KB weight as needed
– Scale pull-up volume and movement as needed (21/15/9)

Optional / Accessory
Crossover symmetry “Recovery”
Rollout: Calves / Quads / Thoracic / Lats