Zeke manhandling a kettlebell.

Today's WOD:

Helen
  
Run 400m
21 Kettlebell Swings 24/16kg
12 Pull-ups
  
3 rounds for time.
  
Last on: 09 02 09

Warm-up:

  1. Samson Stretch
  2. Overhead Squat 
  3. Sit-up
  4. Hip/Back Extension
  5. Pull-up
  6. Burgener Warm-up
3 rounds of 10 reps.

MOD:

Kettlebell Swing
Kipping Pull-ups

Post-WOD:

Athlete's Choice
Roll & Stretch

CFTally Athlete Results:

Karen 16:57 Scaled

Melanie 20:34 Scaled

Jose 11:39 Subbed-injury

Sherry Warm-up only

Zeek 16:22 Scaled

Teresa 14:34

Alexis 17:06 Scaled

Keith 16:40

Jennifer 12:59 Scaled

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