"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
9:51 (3:02/3:23/3:26)
My worst time for this WOD in almost 2 years. Pull-ups were the killer and the DB swings weren't as fast. My lower back felt tired from this week's WOD.
Warmed up with Bench work (10x135#,7x155#,4x165#, situps between sets (50/25) and one mile run in 7 min.
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