wod:
5 rounds:
50 yd sprint then 20 kb swings
you have 1 minute to complete work listed above followed by a 2 minute recovery repeat for 5 rounds
-rest as needed-
400 m walking lunge (iron mike)
for every 1 sec over 1 minute on first part you must complete 4 burpees or eat a donut, jelly-filled.
did first part with kids in stroller for added resistance. completed all rounds no penalities although 4th and 5th rounds close at 58, 59 seconds. I once read about making helen times faster by pulling down with the kb during the swing but I tried that and almost sterilized myself.
iron mikes completed in 14:24 I measured in my car 400m from house and just did that.
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