Posted on Nov 25, 2013

1. Benchmark


3 Rounds for time

Run 400m

21 Kettle bell swings (24/16kg)

12 Pull-ups

2. Pull/Push

3 Sets not for time…

12 Goodmornings (Pick weight)

12 Ring rows

12 Ring dips

NOTE: Minimal rest between sets and movements.


Post scores to Beyond the Whiteboard.

OPT WOD Demo “Helen” Sub 7 minutes.

GMs seated