Did the NavySEALS.com WOD for today:
Phase I: Preparation
active stretch
Phase II: Metcon Intensity
"Annie" for time do:
50-40-30-20-10
Double under
Sit up
Then, "Helen"
3 Rounds for time
400m Run
21 Kettlebell swings 55lb
12 Pull Ups
Phase III: Core:
Rest
The only modification was single-unders on the jump rope and a 35 lb dumbbell for the swings. Due to a track meet I had to walk about 30 seconds before and after each run. Here were my times:
Annie: 9:23
Helen: 15:08
I then rowed for 10 minutes.
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