Saturday

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.