071409 WOD

Warm-up
3 rounds of:
10 wall ball
10 knees to elbows

WOD
"Helen"
3 rounds for time of:
400m run
21 KB swings (53/35)
12 pull-ups*


*the new standard for JUMPING pull-ups at King CrossFit is chest-to-bar. Practice the kipping pull-up or ask one of the trainers for assistance.

Rest as needed then finish off with "1/2 Annie"
25-20-15-10 and 5 reps of:
Double-unders (if singles do 100, 80, 60, 40 & 20 singles)
Sit-ups