Wednesday 090415

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

http://www.crossfitbrandx.com/index.php/forums/viewthread/6671/

Big Dawgs:
as rx’d
women 35#

Pack:
3 rounds for time
Run 400 m
21 dumbbell/kettlebell swings, 35-45#
12 pull ups
women 25#

Puppies:
3 rounds for time of
run 400 m
15 kettlebell/dumbbell swings, 15-25#
9 pull ups (assisted, or beginner pull ups)

Buttercups:
3 rounds for time of
run 200 m (run/walk)
12 kettlebell/dumbbell swings, 5-10#
6 pull ups (assisted, or beginner pull ups)

I did the Puppies version above with 25lbs (dumbbell) and it wasn't a bad workout. I was hauling ass on the runs at 8mph, and actually a bit over at times, which for me is saying something!

Final time: 15:45