“Roland the Headless Thompson Gunner”

Complete as many rounds as possible in 20 minutes of:
400 m Run
Max Effort Kettlebell Swings (2p/1.5p)
(Once the KB stops swinging, your ass starts running.)
Add up total KB Swings for score.

(Compare to 4 June 2011 & 21 June 2012.  Remember to bring your old scores to post too.  We like seeing the improvements.)

FYI:  This Wednesday morning @ 0530 we’ll be doing a CrossFit/Yoga WOD.  Here’s how it will work.  We’ll start with our typical warm up, then do a fun 12 minute or so AMRAP and end the class with a 20 minute yoga session led by our own Deb Preachuk.  Some reasons why you’d do yoga (and all of these reasons translate nicely into Crossfit):

• Prevent Injury
• Recover Effectively
• Target Weak Muscles
• Gain Focus 
• Flexibility/Mobility
• Respiration & Breath Awareness
• Better Balance
• Body Awareness
• Peace of Mind
• Agility
• Postural Alignment