Durability
Single Leg Hip Thruster – 1 Min AMRAP Per Leg – no rest b/w sides
-There will be a “make up” set after these two minutes are done to even out the reps from 1 leg to the other if you did not complete the same number per leg
Skill/Strength
Max Set of Unbroken Ring Muscle Ups or Bar Muscle Ups or Chest to Bar Pull-Ups or Kipping Pull-ups or Banded Kipping Pull-ups
Pick an option that you’re excited to test. We’ll warm you up and then you get to work to a max set. If you lose rhythm, not to worry. Stay on the bar and squeeze out an extra rep or two. Once you come off the rings or the bar, your test is over.
WOD
“Helen”
3 Rounds for time
Run Stop Sign and Back 2x
21 KB Swings (53/36) Rx+ (70/53)
12 Pullups Rx+ Chest to Bar
Scores from the last time we did this WOD – October 2014
Scores from the 1st Time we did this WOD
Scores from Monday ReTest of 96.4
