Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

8 MIN EMOM

ODDS: 45 SEC ROW

EVEN: 15 WALL BALLS

Weightlifting

Sumo Deadlift (10 MIN EMOM – 3 REPS@60%. (NO TNG))

Gymnastics

Pull-ups

4 SETS

3-5 WIDE GRIP STRICT PULL UPS

Metcon

Metcon (Time)

“WEIGHTED HELEN”

3 ROUNDS FOR TIME

800M RUN

21 KB SWINGS 70/50

12 C2B PULL UPS

*USE A WEIGHTED VEST IF POSSIBLE