Saturday 4/13/19

Warm up: 3 Rounds
5 sec active hang
5 sec dip hold
5 sec squat hold
Jog to end of fence and back
Then 2 x 5 banded bench with bar and bands only before adding weight

Strength: 10 min EMOM – Banded Bench Press
55-65%, focus on speed up!

WOD: “Helen” 3 Rounds for time, 18 min cap
Run 400m
21 KB swings
12 Pull ups

Accessory: 3 x 12 ea
Chest fly + 30 sec pec stretch
Bent over posterior fly + 30 sec cross body stretch

Notes: Bench must be spotted! Bench weight may be adjusted, but should emphasize fast bar speed