Monday WOD 20081117


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)


Two rounds for time of:
Walk/Run 200 meters.
5 – 10 pound swings (use dumbbells or fill a gallon jug with sand or water to appropriate weight), 12 reps
6 Jumping pull-ups/Standing pulls (see Exercises)

Post time to comments.

Kettlebell Swings (Win)(Mac)

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