CF WOD

Make up for 081117

"Helen"

Three rounds for time:

• Run 400 meters
• 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
• 12 Pull-ups

14:40

%21 improvement over 080820. (880/1110 secs)

This felt good. On my 3rd set I ran a 9 minute pace, did 14+7 swings, and 6+6 pull ups. Helen is a nice endurance workout.