Announcements: Today we will meet in the '62 room.
Equipment needed: Bring an assault pack or weighted vest weighing approximately 25 lbs. If need be, bring your assault pack and load in a 25 lbs. plate - just be sure to return the weight before you leave!! Also, grab one kettle bell or dumb bell per person.
Warm-up and instruction: Matt will lead the group through kettle bell swings, Adam discuss pull-ups, and then everyone gets a chance to practice each wearing their assault pack.
"Heavy Helen" - wear your 25 lbs. assault pack or weighted vest for the entire WOD!!!
3 rounds for time - 25 minute time limit!
Run 1 x super gym loop (basement all the way to the top floor!)
21 x kettle bell swings (70/53) [note: scale as needed to maintain intensity!]
12 x pull-ups [beyond rx'd - scale up to chest to bar pull-ups!!]
NOTE: Right now we can only find 1 x 70 lbs. kettle bell in the '62 room. So either use a dumb bell or scale to 53 lbs. if the 70 lbs. KB is in use when you need it.
NOTE2: Scale as needed to maintain intensity - you can drop your assault pack if needed for an exercise if needed.
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