Friday


“Security is mostly a superstition. It does not exist in nature.  Avoiding danger is no safer in the long run than outright exposure.” – Helen Keller

WOD

Volume Training
pick a weakness and do 2-3 PERFECT reps on the minute for 12 minutes

then

“Helen”

Three rounds for time of
Run 400 meters
21 KB swings 53/35#
12 Pull-ups

MOD KB 44-26# Banded Pull-ups OK.

Level 1

Amrap CFCA Vet of
Run 200 meters
15 KB swings
9 Pull-ups

Cooldown

50 Ring Push-ups

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