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]