Saturday 5 May

WOD:

Helen

Three rounds for time:
Run 400 meters
21 Reps Kettlebell swings 1 1/2 pood
12 Pull-ups

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Scales:

Gold

Three rounds for time:
Run 400 meters
21 Reps Kettlebell swings 1 pood
12 Pull-ups

Silver

Three rounds for time:
Run 400 meters
21 Reps Kettlebell swings 3/4 pood
12 Pull-ups (assisted)

Bronze

Three rounds for time:
Run 200 meters
21 Reps Kettlebell swings (scale as needed)
12 Pull-ups (assisted)

 

Warmup:

8 min AMRAP
100 meter jog
5 hang to actives
5 kb swings

Mobility:

Shoulders and Ankles

 “The Swing: Loading the Hips” with Jeff Martone, CrossFit Journal preview video [wmv] [mov]

 

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