''Helena'' (03.17.7010)

Warm-up Drills (03.17.7010)
Row 750m
''Shoulder Mobility Drill''
2 Rounds of
5 x Shoulder Pole Press (PVC)
5 x Shoulder Dislocates (PVC)
''Snatch Balance/Sots Press Drills''
3 Rounds of
3 x Heaving Snatch Balance (45lbs/PVC)
3 x Overhead Squats (45lbs/PVC)
3 x Sots Press (45lbs/PVC)

Notes: The links found below are to video demonstrations of the Shoulder Mobility Drill, Heaving Snatch Balance, and Sots Press.
Shoulder Mobility Drill
Heaving Snatch Balance
Sots Press
Go slow and easy through the shoulder mobility drills, especially if they are new to you.
The ''Snatch Balance/Sots Press Drills'' should be done with PVC before moving up to a 15lb or 45lb barbell.

Take as much rest as needed between movements/rounds.

''Helena'' (03.17.7010)
Complete 3 Rounds for time of
400m Run
12 x Overhead Squat (95lbs/65lbs)
21 x GHD Sit-ups

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Skill Development (03.17.7010)
5 Rounds for time of
2 x Muscle-ups
12 x Hammer Strikes(Non-dominant)
12 x Hammer Strikes (Dominant)
2 x Tire Flips

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CrossFit Endurance WOD (03.17.7010)
''Tempo 85%, RPE 16''
Swim: SC: 12min, LC: 15min, U: 35min
Bike:SC-LC 60min, U: 80min
Run: SC: 20min, LC: 30min, U: 60min
C2: 25min

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