WOD – 3-19-14 Benchmark Wednesday

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Skill/warm-up: Kipping pull-up and rowing


3 rds:

400m run

21 KB swings (53/35)

12 pull-ups

rest 5 minutes then

1000m row


Competitors: Complete “Helen” first, then start the competitor programming for the day.


Check out the shout out for Coach Korey on the Invictus Competition page today!!

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