“Strict Nicole” AMRAP 20: 400 Meter Run Max Strict Pull-ups L2 Sub kipping or banded (single unbroken set) L1 200 M Run Ring Rows (one set) Notes: Knowing that the 400 meter runs cut into each round, athletes can expect to have somewhere between 6-8 attempts to accumulate as many strict pull-ups as possible. We can take the phrasing of this workout quite literally. Max strict pull-ups. The words max tells us not to game this too much from the first round. Go to failu

Squat Clean Build to Heavy Single followed by… “Four Wheeler” 2 Rounds: 400 Meter Run 15/10 Calorie Row 12 Squat Cleans (115/80) L1 Sub 200 Meter Run Sub Power Cleans Notes: Priming the squat clean in “Four Wheeler” by building to a heavy squat clean to start. The goal of building to the heavy is to develop good habits and positioning. When going heavy, looking to climb in weight, but only so far that you are maintaining crucial points of performance. Within the

“Helen” 3 Rounds: 400 Meter Run 21 Kettlebell Swings (53/35) 12 Pull-Ups L1 200 M Run 21 KB Swings 12 Ring Rows 12 Pull-ups ROMWOD Notes: Another N\named WOD, another Benchmark WOD and one of the original "Nasty Girls". Pick a weight you can do unbroken on that first set of KB's for sure. This is a workout to push those limits and record your time! #WOD #helen #run #400mrun #kb #kettlebellswings