Work up to a Max of the Following Complex:
1 Squat Clean Thruster + 1 Thruster + 1 Push Press
Then…..
Black/Blue/Grey WOD
“Helena“
For Time:
400m Run or 400m Row or 400m Ski or 1000m Bike
21 KB Swings (70/53) (53/35) (35/26) (26/18)
21 Chest-to-Bar Pull-Ups (Pull-Ups) (with Bands) (Ring Rows)
21m Handstand Walk (21 HS Marches) (21 Sec HS Hold) (21 Marches on Box) (2 x Bear Crawl)
400m Run
15 KB Swings (70/53)
15 Chest-to-Bar Pull-Ups
15m Handstand Walk
400m Run
9 KB Swings (70/53)
9 Chest-to-Bar Pull-Ups
9m Handstand Walk
November “Cool” Board
***Make some goals for yourself for November
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