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Skill/Strength

Post WOD
EMOM 20:

Deadlift

0:00-4:59 —     60-65%x4
5:00-9:59 —     70-75%x3
10:00-14:59 — 80-85%x2
15:00-19:59 — 90-95%x1

*If you do not know your 1rep max’s (to calculate the %’s), then go to a comfortably heavy weight for the x3’s, and heavy (but technically sound) for the x1’s.

WOD

“Helen”
3 rounds for time:
400m run
21 Kettlebell swings (1.5/1)
12 Pullups