No Strength Today-
Warm up
5 minute row
2 Rounds
5 pull ups
10 KB swings
ABSOLUTELY SCALE PULL UPS ON THIS WOD
No vests allowed
There is a time cap where we will stop you, 25 minutes for new athletes 35 for others.
******************YOU CAN ALSO SUB 15 pull ups, 15 push ups for the 30 pulls ups! its a better option.
Eva
5 rounds for time of:
Run 800 meters
30 kettlebell swings
30 pullps
Men: 2-pood kettlebell
Women: 1.5-pood kettlebell
Scroll for scaling options.
Post time to comments.
Compare to 150219.
Related:
• CrossFit WOD 180116 Tips With Rory McKernan
• The Kettlebell Swing
• The Kipping Pull-Up
Scaling this WOD
This is a long workout—30-plus minutes. Reduce the volume and/or go lighter, but anticipate breaking each exercise into several sets.
Intermediate Option
4 rounds for time of:
Run 800 meters
30 kettlebell swings
30 pull-ups **or 15 pull ups 15 pushups
Men: 1.5-pood kettlebell
Women: 1-pood kettlebell
Beginner Option
5 rounds for time of:
Jog 400 meters
20 kettlebell swings
20 jumping pull-ups
Men: 1-pood kettlebell
Women: 1/2-pood kettlebell