Warm-up:
3 Rounds
40 Single-unders
15 Meter bear crawl
10 Dumbbell thrusters
Workout:
For time:
1 Mile Run
50 Kettlebell swings 24/16 kilograms
50 Sit-ups
800 meter Run
25 Kettlebell swings 24/16 kilograms
25 Sit-ups
400 meter Run
12 Kettlebell swings 24/16 kilograms
12 Sit-ups
“A Language to Diagnose With Kelly Starrett: Part 7” by Kelly Starrett,CrossFit Journal preview video [wmv] [mov]
“Community at CrossFit Relentless” – video [wmv] [mov]
Ran the cross county course with a full flack jacket borrowed from a friend that just got back from Iraq – 27 lbs. Ran to the big hill, dumped the vest,
3 rounds:
half hill sprint
10 burpees
jogged the rest of the rest of the parkway loop, back to the big hill
3 rounds:
half hill sprint
10 burpees
flack jacket back on for the remainder of the run.
Took about 40 minutes. I am beat…
the flack jacket was a lot better than my 20 lb vest. The sides of the jacket let your lungs expand and it fit a lot better.
Nice work Ler!
Great programming, this looks fun kinda bummed to miss it but kinda not, ATL bound. GEAUX TIGERS!!
I want to fill out my lulu pants like Tracey Rauer when I grow up.
Push that prowler;)
…. a very long way ….
Good wod today! 21:28 runs felt a little slow after doing DL at power lifting.
Definitely not a fun WOD, but it sorta hit the spot. Glad I skipped open gym to do it. Time=slow enough I’m not admitting to it. Ice on the shoulder after those KBs.
23:27 Rx. That round of 50 was brutal. Great WOD!!
Glad people liked this WOD, sometimes CFHSV athletes are a tough crowd. Train Hard, Train Smart, Train to Survive! OkieDB Out
Oh Yea nice pic, I love how everyone is looking at the floor and the flying pigtails. Love It
Yes Dennis you get it! It was a nice pacer wod and thats why you and I love it.