10/27/15

10/27/15

“Helen" (This is a frequent benchmark WOD so record your time/scale!)
3 Rounds:
400 Meter Run
21 Kettlebell Swings (55/35)
12 Pull-Ups

EXTRA CREDIT
3 rounds NOT for time
20 GHDSU
25 Hip Extensions

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LEVEL III:

1. Conditioning
3 Rounds:
400 Meter Row
21 KBS (55/35)
12 Kipping HSPU

2. Odd Object Conditioning
5 RFT:
50′ UB Farmer's Carry (70/55)
10 Hand Release Chest-Slapping Push ups
8 Weighted 24/20 Box Step Overs, 50/35
6 1-arm DB Overhead Squats, 50/35 (3 reps/side)

EXTRA CREDIT:
Plyometric Work
A. 2 attempts at a max vertical jump
B. 3 attempts at a max broad jump
C. 4 attempts at a max seated box jump with a vest, 20/14