http://www.youtube.com/watch?v=9i3mhI4sQFw
“Helen”
3 Rounds of
400m Sprint
21 kettlebell swings (1.5/1)
12 pull-ups
Scoring
Score will be your finish time. If you do not finish the workout in the time cap, one second will be added for each rep not completed.
Standards
Kettlebell swings– arms completely locked out overhead with no bend in the arms while the bell is pointed up (no droopy kettlebells) at the top. Bring the kettlebell to you, not your body to the kettlebell.
Pull ups– arms fully extended at the bottom, chin over the bar.
Scaled
Blue band pull ups
kb’s – same weight