Tuesday WOD 20080729

“Helen”

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

CFOZ version

Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)

Three rounds for time:
Run/Walk 400 meters
10 pound Kettlebell Swing X 21 (Dumbbells or fill a gallon jug with sand or water)
12 Jumping Pull-ups or Standing Pulls (See Exercise Page)

Post time to comments.

Helen Demo (Win)(Mac)

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