The Power House at Highland
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12:16 pm

160820

P1 strength:
EMOM 9-12'
1- Russian swing or banded pull through x 10-15
2- Parallete Pushups x 4-6
3- Jump rope practice or calf raises x 10-15 w/ slow eccentric

P2 strength:
EMOM 9-12'
1- American Swing x 10-15
2- Dips (weighted) x 4-6
3- Double under practice x 30"

P1 WOD:
3 RFT
400m run
21 Russian KB Swings
12 Pushups
***immediately after finishing helen, complete the following with a partner one person working and one person resting
150 airsquats
200 shoulder taps
250 situps

P2 WOD:
"Helen Dips"
3 RFT
400m run
21 KB Swings 55/35#
12 Dips
***immediately after finishing helen, complete the following with a partner one person working and one person resting
150 pushups
200 airsquats
250 situps