Sept 10th - row run swing ...then birthday celebration :-)

30 cal row
about 400 m run
20 kb swings at 16kg
3 rounds for time


about 15 -17 mins....I am guessing.....I know the row was about 2 mins...run 2 maybe and swings 1 min? 


row was okay....
run after was slow as hell today 
swings ....where is the hip?


I caught up with the guy who was also doing the wod on the rower - I even beat him all 3 times..on the run he kicked my ass...swings I think we were even - but the run today was slow as all hell. 


Practiced KB swing technique with 16 and 24kg.....need to use the hip more - I think I do but apparently I am not.....practice practice practice 


Anyway - now it's birthday chill.....


:-)


Peace. Love. CrossFit.