January 29, 2018

WOD A: “Helen”
3 rounds for time,
Run 400 meters
21 x Kettle bell swings 
12 x Pull-ups
(rest 5 minutes)

WOD B: “18.Zero”
21-15-9 reps, for time of:
One Arm Alternating Dumbbell Snatch 
Burpee Over Dumbbell
* Burpees must be two feet jump back and up, no steps for RX. DB power snatch alternating with hand changes at face level or below. No dropping DB. No supporting hand can touch leg.