WOD September 13th- Benchmark #3 Helen

By September 12, 2016 wod No Comments

Skill w/u 12 min cycle of following exercises:  Rope climbs (2/1) or hand over hand (3-4), 10 Light KB swing, 10 Bar kips, 10 jumping squats or lunges, 200 meter run

 

WOD – 3 RFT

400 Run

21 KB swing (24/16)

12 Pull ups

(Time Cap 18 min)

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