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:
Dynamic Warmup
MOBILITY OR SKILL WORK:
Mobility
Shoulders and Ankles
FOR THOUGHT: