Wednesday, 8/4/2015

Warm up:  Dynamic

Strength:  None

WOD:  "HELEN"
              3 Rounds for Time
              -Run 400m
              -21 Kettle Swings 55# / 35#
              -12 Pull Ups

This is a bench mark wod.  To be on the board you must be observed.  Standards for the gym are not necessarily the same as normal crossfit standards.  It is my belief that FORM is the most important part of the movements and as such, we will be judged accordingly.

For the run, it is 2 laps around the building!  Please look at the diagram on the board for exact specifics.

For the kettle swings:  The kettle does NOT have to be fully vertical overhead.  The biceps should finish between the ears.
                                   The bottom of the kettle (the bell) should be vertical (pointed up) at the top of the swing.  This will ensure proper hip function is being used and NOT just a shoulder raise!

Pull ups:  Any variation is ok. Strict, Kipping or Butterfly

Post time!