Fridays Wod

Warm-up
Warm-up
4 Min Amrap

5 press ups
10 air squats
15 sit Ups

Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Strength
Warm-up
4 RNFT

30 sec hollow rock
1 rope climbs (15′)
30 sec prone hold
1 rope climbs (15′)

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