Friday – 062113

Khaleed, flying up the rope!

Khaleed, flying up the rope!

Workout of the Day
“Helen”
3 rounds for time:
400 meter run
21 kettlebell swings (1.5 pood)
12 pull-ups

Injury Prevention
3 Rounds NOT for time:
8 Strict pull-ups (pause at the bottom, pause at the top, and pull as high as possible, i.e. do a strict chest to bar pull-up)
8 Banded air squats
8 Dumbbell retractions/protractions on a bench
10 Band pull-aparts

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