3/1/09 WOD

CrossFit WOD - "Helen"

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

Rick's WOD

David Wicker's Rotator Cuff Exercises for Shoulder Pain Relief
DieselCrew.com - Ultimate Two Minute Shoulder Warm Up

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings - Used T-Bar loaded with 2 x 25lb plates
12 Pull-ups
Time - 10:06 - I really wanted to break 10 minutes. Pull ups were sloppy. I need to work on kipping technique.

3 x 8 reps of 135lbs back squats - Day 6 of 30 day squat challenge.