6/2/11

BENCHMARK DAY

"Helen"

400M RUN
21 OH SWINGS
12 PULL-UPS
X3

M24
W16

2/3/11

60 double unders

30 cleans
30 lunge
30 press X2
30 swing

60 double unders

KETTLEBELL WOD 9/16

3 Rounds

25 Sprawl to Sumo Deadlift high pull
25 Kettlebell front squat
400m run

KETTLEBELL WOD 8/31

TEST DAY
#1 American Swing
load#

1min work/1 rest
2min work/1 rest
3min work

3min rest

#2 Russian Swing
load#

1min work/1min rest
2min work/1min rest
3min work