WOD

Wednesday 26th March 2014

Main – CrossFit

SKILL

– Spend 10-15 minutes working on the kipping pull up progressions

Metcon (Time)

Add one second to the 12 minute time cap for every uncompleted rep.

Example
22 uncompleted reps. Time= 12.22

WOD

“Helen”
3 Rounds for time:
– 400m Run
– 21 Kettlebell swings (16kg/24kg)
– 12 Pull-ups

(Time Cap= 12 minutes)

SCALING
Run= Row
Pull-ups= Banded pull-ups or Jumping pull ups