090530 WOD “Helen”

Workout: “Helen”

Three rounds for time:
Run 400 meters
21 x 53lb/24kg Kettlebell Swings (or 55 pound dumbbell swing)
12 x Pull-ups

Post time to comments.

Advanced(RX’d):

3 RD’s of:
Run 400 meters
21 x 53lb/24kg Kettlebell Swings (or 55 pound dumbbell swing)
12 x Pull-ups (strict or kipping)

Intermediate:

3 RD’s of:
Run 400 meters
12 x 44lb Kettlebell Swings (or Dumbbell Swings)
6 x Pull-ups (Jumping or Assisted)

Beginner:

3 RD’s of:
Run 400 meters
12 x 35lb Kettlebell Swings (or 35lb. dumbbell swing)
12 x Pull-ups (Jumping or Assisted)

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2 Comments

Filed under WOD's

2 responses to “090530 WOD “Helen”

  1. Woody

    12:30 as rx’d
    At Club One

  2. Scott W.

    Did “Michael” today at St. 5. 24:56 subbing 25 back extensions into Rx’d. Still working out a stinger….

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