Friday, September 13, 2013

Friday the 13th... you better run



sWOD
Back squat
Novice-
6 sets x 3 reps

Advanced-
4 sets x 10 reps

Competitors
Find 20 rep max



WOD
"HELEN"
3 rounds for time:
400m run
21x kbs 55/35
12x pull ups
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