Missed posting Saturday’s WOD:
 
"Helen"
 
3 rounds
400m run
21 kb swing  (55lb m, 35lb w)
12 pull ups
 
This is a benchmark workout that I personally love.  Everyone put in a great effort.  Kassie and Heather put in assistance-free pull ups on their first rounds.  This is very impressive.  Good job ladies.
 
Sunday:
 
"Anaerobic Anna"
 
4 Rounds of
 30sec burpees
 30sec jump rope
 30sec box jump
Followed by 2 min rest after each round.  
 
5 minutes later:  3-3-3 one arm shoulder press
 
 This is an all out effort with fast transitions between exercises.  Get your blood pumping as hard as you can. 
 
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