Rowing, running, rowing, running. It's almost like you'd get a strong heart and lungs from this stuff! Whether you're running or lifting, don't neglect your joint flexibility work (nice top position Grania! Locked out elbows, open shoulder and hip).
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
Action for the USAW Oly meet this Saturday:
Female weigh in starts at 0800, Males at 0900.
Lifting then starts for females at about 1000, for Males at 1100.
Our Saturday CFM WODs will take place at 0800 and 0900 as usual.