Mary swearing Val back into the Coast Guard.
Inguz Update: If you’d like to pre-order a custom ‘Devine’ Junk Band please make sure you sign up at the gym by the end of the day Tuesday.
WOD
“Kelen Helly”
For Time:
1 Round of “Kelly”
2 Rounds of “Helen”
1 Round of “Kelly”
1 Round of Kelly = 400m Run + 30 Box Jumps (24/20″) + 30 Wall Balls (20/14#)
1 Round of Helen = 400m Run + 21 KB Swings (1.5/1.0 pood) + 12 Pull-ups
* Post time to the whiteboard. Compare to 11.07.17.
Accessory Work
1. Front Squat
5 Reps @ 75%
1 Rep @ 80%
5 Reps @ 75%
1 Rep @ 85%
5 Reps @ 75%
1 Rep @ 90%
* Rest as needed between sets.
2. Bar Muscle-ups
4 Rounds Not For Time:
1:30 Light Bike or Row
30% of Estimated Max Bar Muscle-Up Set.
