July 17 - Helen

Short, sweet and painful this week.

3 rounds of:

400 m run
21 KB swings (53#/24kg)
12 pull-ups

As always, fastest time wins!

10 July - 5k

Back to the basics this week.

5k run

Fastest time wins! Good luck!

Independence Day workout 'Daniel'

A fun hero wod from the past to celebrate America!
Goes for time as follows:
50 pull-ups
400m run
21 thrusters (95#)
800m run
21 thrusters (95#)
400m run
50 pull-ups

Good luck!

Sent from my iPhone