Sunday, September 28
The only way to deal with an unfree world is to become so absolutely free that your very existence is an act of rebellion.
Strength/Skill
After WOD, Superset:
3-4 RFQ
Single Arm Dumbbell Row x24
Athlete Instructions
8-12 reps per arm.
Movement Demos
4-Count Flutter Kick
X 20
KB Front Rack + OH Carry x 100’
Down and back with one arm raised and other in front back.
Switch positions. Go down and back with other arm high and other arm in front rack.
WOD
“Helen”
3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 1.5/1 pood
12 Pull-ups