05-24-2013 Friday WOD

Warm Up
SS
Shoulder roll out
Arm Circles
Situp
Back ext
Med Ball Cleans
Over and under the fence

WOD
Helen
Three rounds for time:
Run 400 meters
1.5 pood Kettlebell X 21 swings (55/35)
12 Pull-ups

After Party
Rope Climbs

Tags: 400M, arm circle, Birdtown lakewood, BodyWeight, bodyweight exercise, bodyweight exercises, cleveland, Fitness, helen, HIIT, kettlebell, lakewood, med ball clean, ohio, open wod, over the fence, pood, pull up, pushup, pushups, rope, rope climb, run, shoulder roll out, sit up, squat, westpark, WOD