.com WOD - Helen

Yesterday after 2 beers did the following behind the school:

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Felt pretty good. Some of the pull-ups were broken as my grips were weak, however KB swings were straight.

09:14

Good Times!!

WOD's to make up: 
1. Francoretastic (might sub w/ WOD that Dave recently posted)
2. 30 Muscle-ups for time
3. Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
4. Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups