WOD 082010

Power Clean

3sets x 3reps @ 90% 1RM

Result: 75kg

2sets x 8reps @ 50% 1RM

Result: 45kg

then:-

3 rounds of:-

350m Run

21 Kettlebell Swings @ 24kg

21 Pull Ups

350m Run

15 Kettlebell Swings @ 24kg

15 Pull Ups

350m Run

12 Kettlebell Swings @ 24kg

12 Pull Ups

Result: 9:06mins

then:-

"Helen"

3rounds for time of:-

350m Run

21 Kettlebell Swings @ 24kg

12 Chest-to-Bar Pull Ups

Result: 9:17mins