12-04-09 Friday WOD -Benchmark- Helen Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-u

12-04-09 Friday

Warm-Up
200m Row
Push-Up x 10
Wall-Ball x 10
Ball Slam x 10
Dynamic Quad Stretch x 10
Samson Stretch R/L x 30 sec

WOD
-Benchmark-

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

Compare to:
10-13-09
Post PRs to Whiteboard and Logs

Tactical Fit Ormond