SUNDAY WORKOUT

Heres a chance to learn how to properly fit a WOD to your current abilities... Make this one hard, but reasonable...

SKILL WORK:
Kipping Pull Ups (With & Without Bands) / Muscle ups & transition work (with and without bands)
(15-20 minutes)

WORKOUT:
"Holy Fractured Helen"
120m Run
6 KB Swings (88#OR70#/53#)(Use a HEAVIER weight than you're used to swinging)
3 Muscle Ups (Bar OR Rings... You can switch back and forth between rounds)
* 10 Rounds *
(18 Minutes)

OTHER WOD OPTIONS....
#1:
120m Run
6 KB Swings (53#/35#)(OR scale this weight UP)
3 Jumping Ring OR Barbell Muscle Ups (If you use a barbell, make it HIGH)
* 10 RDS

#2:
120m Run
6 KB Swings (53#/35#)
3 Chest 2 Bar Pull Ups
* 10 RDS

#3:
120m Run
6 KB Swings (53#/35#)
3 Kipping Pull Ups (No CTB)
* 10 RDS

You can mix and match any of these options, but make it tough and kind of heavy....

POST ANY MILESTONES DURING SKILL TRAINING AND YOUR TOTAL TIME FOR THE WOD TO COMMENTS