Workout of the Day

WOD 22.08.11

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.