Wednesday 03.09.16


3 rounds for time of:
Run 400 meters
21 kettlebell swings, 20 lbs
12 pull-ups (assist as needed)

Compare to  01.07.15

Post time to comments. 



  1. 11:50
    Jumping pull ups (9 on my own)

    1:05 faster than last time- this is huge for me! Especially since my glutes and calves are extremely sore!

  2. I jumped rope 500 times for warm up the. Did WOD….that took 16:40

  3. 10:04
    Treadmill left running at 8.7
    25# KB
    Self assisted pull ups

    Vs 10:33
    Treadmill at 8.5
    15# KB
    Chair asst pull ups

    I hope my legs are still working by Friday.

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