workout of the day

Monday 130520

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"Helen"

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

Post time to comments.

Compare to 130102.

"Want to Be Good at Oly?" by Chad Vaughn, CrossFit Journal article [pdf]

Live CrossFit Games Update Show: May 19, 2013 - [video]

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CrossFit Level 1 Certificate Courses: CrossFit Strong, Alamo CrossFit, CrossFit TNT, CrossFit Max Effort, CrossFit Charlotte, NorCal CrossFit Santa Clara, CrossFit Belltown, CrossFit Colosseum, CrossFit Rev X, Camp Lemonnier.
CrossFit Coach's Prep Course: CrossFit One.
CrossFit Kids Courses: NorCal CrossFit.

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CrossFit Level 1 Certificate Courses: CrossFit Strong, Alamo CrossFit, CrossFit TNT, CrossFit Max Effort, CrossFit Charlotte, NorCal CrossFit Santa Clara, CrossFit Belltown, CrossFit Colosseum, CrossFit Rev X, Camp Lemonnier.
CrossFit Coach's Prep Course: CrossFit One.
CrossFit Kids Courses: NorCal CrossFit.