Day: January 23, 2012

CrossFit WOD
“Helen”
Three Rounds for Time:
– 400m Run
– 21 KB Swings
– 12 Pullups

Endurance WOD
Four to Eight Rounds
– 400m Run
– 1 Minute Recovery
*Hold 2 to 3 seconds.

Rope Climb: Skills and Strength