WOD 8/5/11

CrossFit Benchmark WOD:
 
"Helen"
 
Three rounds for time:

Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

WOD demo: http://media.crossfit.com/cf-video/CrossFit_HelenDemo.wmv

F.W.O.D
 
BURPEES!!!!!!!!!