WARM UP – MOBILITY
Easy 400m run, row, ski, or 800m bike

Big dynamic stretch

Warmup light KB movements + Pull-up warmups

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

  • You can sub running for row, ski, or bike (double) if needed.
  • Scale KB reps to: 42-30-18 (90 vs 126)
  • Scale pull-up reps to 21-15-9 (45 vs 72)

WOD B
Coach led mobility + love songs!

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