Jul 22, 2009



Five Rounds for Time:
Run 800 meters
2 pood KB swing, 30 reps
30 pullups

Post time to comments.

I'll be down at the Jr. High track at 1530 with a 2 and 1.5 pood KB. Gruber will let you leave the building with one, just sign it out and return it!


Iron Major CrossFit Coordinator said...

I am going to do the CFE drills in the warm-up and integrate the work into the WOD.

IMCF Endurance:
Ball of foot hops with forward lean 3 x 3
Wall Drill: 3 x 20 on each leg
Forward lunge (exaggerated foot pulls on one side) 3 x 10 each

Max said...

This was one of the worst experiences of my life......typing "as Rx'd" never has felt this good.

As Rx'd: 52:38 (PR)

Hey Tribeck.....

Brian said...

Ouch. Ready to use heavier KB (I used a 25#), but it was a greenband day for pullups- and even then, last set was hop-pullups. 55:55

Phil B said...

Did this one this morning (Friday), but only had time for 3 out of 5 rounds. The third round of KB swings was so bad I almost threw up while swinging. Did 800m rows instead of running, which increased the suck on the PUs. O/W, as rx'd.

3 rnds: 25:32