150921 - CrossFit

Warm-up
3 rounds
30 calorie row or airdyne
15 hand-release push-ups
10 lunging PVC pass-thrus
10 twisting medball lunges

Strength
5, 5, 3, 3, 3 clean and thruster

WOD
"Helen"
3 rounds
400m run
21 KB swings M:55 F:35
12 pull-ups