Tues., Aug. 20, 2013

Warm-up:

5 min. Bike
LSS and Prone Extensions
Walking Lunges with GM
2 x 10 KB SDHP/ OHS (PVC)
Double leg hops forward (down)
Double leg hops backward (back)

WOD:

“Helen”

Three rounds for time:

Run 400 meters
55 pound dumbbell swing x 21 (we did Kettle Bell swings)
12 Pull-ups (Craig did a mix of straight pull-ups and jumping pull-ups. I did kipping pull-ups with the green band)

CW: 16:53, LW: 15:55

Cool down:

LW - 30 DU's and 30 SU's, 30 Atomic Sit-ups (ab mat)

Comments:

Nice to have a shorter workout, but it was still very tiring. It is a good one, though. Oh, my kipping pull-ups are improving, I think.