Row, Pullups, Kettlebell Swing


Warmup:
250m Row (easy) x3
Hip-Back extensions
Situps
pushups
squats
Ring Rows
shoulder stretches

WOD:
Today’s work (for me) was Helen-lite. (Helen is actually 3 rds of 400m run, 55# Kettlebell, and unassisted pullups)
3 rounds:
500m Row
21 Kettlebell swing (35#)
12 Pullups (assisted with green band, second strongest)

Time: 17:20

On the final round, managed to string all 12 pullups together in the final set with some semblance of a kipping rhythm. Partial redemption from yesterday’s “manslaughter by barbie” that I received.

Also, fortunately no cameras were rolling when the green band slipped off my foot and I tried to use it as a thong. Is it a bad thing when you can hear the laughter over the music? lol Sounds like they will be making me graduate to the next lighter band (blue) next time… apparently I didn’t sand bag well enough!

Bob

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