DATE – Monday

 

Warm-up

 

2 Rounds:

Easy 200m Run

10 Samson Lunges

5 Glute bridges x 5 sec hold

20 Hollow Rocks

 

Mobility

 

Roll: low back & calves

Stretch: hamstrings, calves, shoulders

 

WOD A)

 

“Pyramid Double Helen” (2010 CrossFit Games WOD #2)

 

Run 1200 meters

63 Kettlebell swings 24/16kg

36/24/12 Pull-ups (Advanced/Intermediate/Beginner)

Run 800 meters

42 Kettlebell swings

24/16/10 Pull-ups

Run 400 meters

21 Kettlebell swings

12/10/8 Pull-ups

*30 min time cap

 

Top 3 Mens/Womens times in 2010:

1. Graham Holmberg 16:59 / Annie Thorisdottir 17:53

2. Chris Spealler 17:02 / Kristan Clever 18:23

3. Peter Egyed 17:34 / Samantha Briggs 18:30

(Something for us all to aspire to!)

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