Menu Close

Benchmark WoD for November 18th, 2013

Day 55 of the CFD Burpee Challenge

Warm up: Zombies
Butt Kickers
10 Bird Dogs
10 Scorpions

Review: Kipping Pull-ups

WoD: “Helen”

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

MOB: Roll Posterior Chain, calves, IT Bands / Lats

Leave a Reply

Your email address will not be published. Required fields are marked *

Newsletter Powered By :