Warmup
As needed for Contest

WOD
“Helen”
3 rounds for time of:
400 meter run
1.5 Pood KB Swing, 21 Reps
Pull-ups, 12 Reps

Finish
3rounds with 45lb bar of:
5 shoulder press
10 push press
15 push jerk
Only put bar down between rounds

CrossFit Endurance(080309)
CrossFit Rest Day
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
Maximal Effort Required.
Swim:500m add a T-shirt, paracute or Boots and Utes for dag
Bike: 2mile Hill Climb, remain in the saddle, push as big of a gear as possible, cadence to not drop below60 RPM incline between 6-12%
Run: 1mile Hill Climb, incline between 6-12%, add10-20lb weighted vest.
C2: 1500, Damper setting between 8-10