Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
Post time to comments.
Compare to Aug. 22, 2008 [prevpost=365]
Hand-stand efforts by Laura (far) and Sherry (near) while doing inverted burpees
Kettlebell swings train the core element to moving a weight from below the mid section to above the mid section, which is the explosive opening of the hips.
(video courtesy of CrossFit.com)