Monday 10/13/2008

WOD: Revolution
25-minute Spin, followed by -
With a 30# DB, perform 21-15-9 reps of:
1-Arm DB Overhead Swing (R, then L)
1-Arm DB Push Press
1-Arm DB Overhead Squat

Time: 10:00 (and three-hundredths of a second -- yes, Patty's that precise)

WOD
"Helen"
3 Rounds of:
400 m Run
21 American KB Swings (1 pood)
12 Pullups

Time: 9:51

***
"A crust eaten in peace is better than a banquet partaken in anxiety."
- Aesop