TODAY’S WOD (workout of the day)

 Rowing “Helen”

Compare your results to 12/24/09

Rx’d  (as prescribed for the elite or aspiring elite athlete)

3 rounds for time:

Row 500 meters

21 Kettlebell Swings 54lbs

12 Pull ups

 

Scaled (an example of how we might scale today’s WOD for your current fitness level)

3 Rounds for time:

Row 500 meters

15 Kettlebell Swings 26lbs

9 Pull Ups

 

Beginner

3 Rounds for time:

Row 250 meters

12 Kettlebell Swings 9lb to 18lbs

6 Pull Ups