WOD – Mon. November 24, 2008


WOD – Mon. November 24, 2008


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

Post time to comments.

Compare to Aug. 22, 2008 [prevpost=365]

Hand-stand efforts by Laura (far) and Sherry (near) while doing inverted burpees

Kettlebell swings train the core element to moving a weight from below the mid section to above the mid section, which is the explosive opening of the hips.

(video courtesy of CrossFit.com)