Warm up

Run 800m.
Stretch and band mobility.

3 Rounds (no time) 10 light KB swings, 10 Ring rows



3 Rounds for time:

• Run 400m
• 21 KB swings 16/24kg
• 12 Pull ups

Check out the 2007 World CrossFit games winner James “OPT” Fitzgerald smash a sub 7 minute “HELEN”. I know his swings aren’t fully overhead but the standards weren’t as rigid back then. Still an awesome job by the legend himself!!!
Video courtesy of CrossFit HQ.


One Response to WOD 22.08.11

  1. Alonso says:

    Remarkable know-how! I have been browsing for anything similar to this for a while finally. Excellent!

Leave a Reply

Your email address will not be published. Required fields are marked *


You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>