WOD – 9/25/2014

Warm-up:

Alternate 1 min Row, 1 min Single Under
7 each: burpee, push-up, sit-up
Movement practice

WOD:

Benchmark: “Helen”

3 rounds for time
-400 meter Run
-21x Kettlebell swing (24/16kg)
-12x Pull-ups

Inter/Adv Add-on:

5 rounds for time
-10x Wall Ball (20/14)
-10x Dip
-10x Back Squat (135/95#)

Cool Down:

Stretch

Executive Summary:

Mode: Monostructural, Weightlifting, Gymnastics
Time: Short (5–10 min)
Reps: Medium (50 – 100 reps)
Scheme: Triplet
Priority: Task
Movements: Run (M), 2-hand Kettlbell Swing (W), Pull-up (G)