101125 Helen

101125 Helen

W/U:- arm swings and rotations, over n unders, 15 abmat situps, 15 ambat back extentions, dislocates, burgener skill transfers, samson stretch, 2kg DB swings x 5, 7kg DB swings x 5, 12kg DB swings x 3, 10 push ups pin 5, beginner ring push ups x 5, Eliptical lev 4 x 0.2, Beginner ring rows feet under rings x 5

3 rounds for time of
run 400 m - subbed elliptical no arm use level 4 0.4 (2.41)(2.46)(3.02)
15 kettlebell/dumbbell swings, 15-25# - 26lb / 14kg (1.02)(0.49)(0.58)
9 pull ups (assisted, or beginner pull ups) - beginner ring rows, feet under rings (0.42)(0.44)(0.46)

Done in 14.53 including 1.15 min interuption so actual wod time was 13.38 mins
Slower than last time but more work done!

It went well, I kept up a pretty consistant pace so please with that - must get faster on the run/elliptical part.