Monday, October 28, 2013

Tuesday - WOD 250 - Benchmark Testing Tuesday



Warm up:
In addition to general CFS warm up - Burgener Warm up

Strength:
Take 10 minutes to find your Split Jerk 1 rep max (from a Rack)

Benchmark WOD
“Helen”
Three rounds for time:
400 m Run
21 x Kettlebell Swings 53/35 pounds
12 x Pull-ups

Overtime WOD:
800 meter ROW 5 minutes after WOD

Compare to : monday-wod-107-helen

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