WOD
"Helen"
3 rounds for time:
400m Run
21 DB Swings (55#m/35#w)
12 Pull Ups
<"Helen" is a benchmark wod. So give it your all and lets see a PR.>
"Helen" by Brendon Mahoney - video [wmv] [mov]
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Feat of Strength:
Practice Muscle Ups or
Max Ring Dips in 2 minutes.
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REMEMBER: SATURDAY'S WOD IS AT ZAMA, 0900.
Rx 8:37
ReplyDeleteChick: 14:40 Rx. Nice job Nick. I was joined by Elis and Amy this morning. Both put up a good effort.
ReplyDelete12:32 DB not the KB. The staff at Ranger are definitely something to be desired...thats another story.
ReplyDelete