ROWING HELEN

DYNAMIC WARMUP
Run 400m
Mobility
Bodyweight Warmup

STRENGTH WOD
Bench Press
5 – 5 – 5

METCON WOD
3 rounds for time of:

500 m Row
21 KB Swings (24k/16k)
12 Kipping Pullups

Scaling Options:
No Kip? Sub is jumping pullups @ 2x/reps.
L1) 3 rounds of: 500 m Row | 15 KB Swings | 9 Kipping Pullups
L2) 3 rounds of: 350 m Row | 12 KB Swings | 6 Kipping Pullups

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