WOD: Wednesday 1/18/17

Warm-up:

- Stretch/foam roll

- 500m Bike

2x

- 6 x KB Bottom-up Press (per arm)

- 10 x Kip Swings

- 50 x Singles

Strength/Skill:

- Strict Press: 4x3

- Bent-over Row: 4x8

Metcon: "Helen" - 3 Rounds (if finished under 12 minutes complete a 4th round)

- 400m Run

- 21 x KB Swings (53/35)

- 12 x Pull-ups

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