09.08.23

OTM 12′:
1) 6x Pull-ups
^{(* Muscle-ups)}
2) 12x American KB-Swings 24/16kg
^{(*12x alt. DB-Snatches 50/35lbs)}
3) 12x alt. Lunges +Twist
4) 30“ Standing Knees to Chest + 30“ Cradle Stretch

WoD: „Helen“ or CF GAMES2023 WOD „Helena“
3RFT:
500m Run
12x Pull-ups (*12x Bar Muscle-Ups)
21x American KB-Swings 24/16kg (*21x alt. Dumbbell Snatches 50/35lbs)
[Cap 15′]
^{[fastest athlete @CF Games: Jeffray Adler: 7:57 /with 400m Run
Recipe for succes:
– run like you stole it
– burn the boats!]}