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Friday July 20th

19
Jul

Friday July 20th

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

 

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