10/6/15 WOD- gymnastics, "Helen" (run, kettlebell swing, pull up)


Be sure and read about Molly and Marc, the first Athletes of the Month for October!

Warmup: CF x 1, group gymnastics warmup


strict pull ups, alternate with

max effort L sit or tuck holds, alternate with

GHD raise/back extensions

metcon: "Helen"-

3 rounds for time of

run 400m

21 KB swing, 53/35lb

12 pull ups

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