February’s challenge WOD is “Helen.”  We are going to get a baseline Tuesday and then repeat at the end of the month.  I want to see improvements in time, getting closer to Rx, and improved movement patterns.  During the month we are going to work a lot on pull up technique and strength as well as perfecting the kettlebell swing.  So please expect more time during the warm up spent on improving skills. 

Here is a video of OPT (James Fitzgerald) doing Helen sub 7 min.  Please note he DOES NOT drop/throw/heave the kettlebell.  These things break, so please don’t drop them or toss them.  It does not save you time and it’s hard to swing a KB without a handle.  Thank you.


Tuesday’s WOD:


3 Rounds For Time

400m Run

21 Kettlebell Swings

12 Pull ups

wt: 53lb, 35lb

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