Hit the 4:30 class today for Helen. I was excited to go sub-8:30 and check off a goal for the year. Didn’t work out as planned.


200m Run Forward
200m Run Backward
Push Up Pyramid
10 Strict Pull Up
10 Goblet Squat
200M Side Shuffle L&R
8 Wall Squats
10 Kipping Pull Up


Band Shoulder Stretch



3 Rounds for time of:
400m Run
21 Kettlebell Swings @ 53#
12 Pull-ups

Time: 9:00

Pretty frustrated with my time. My grip was the main weakness. I went unbroken for the first 2 sets and then had to go 15-6 for KB Swings and 4-3-3-2 for pull-ups on the final set. Not my best performance!

ROMWOD this evening.

Published by

Jeremey DuVall

Jeremey is a Happiness Engineer and Team Lead at Automattic, makers of WordPress.com and more. He also co-founded a nonprofit called Drink for Pink that supports local breast cancer research in Colorado. He writes and speaks about leadership, learning, and self-improvement.

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