09 Dec WOD Dec 10th 2012
Warm Up: 3 Rounds: Run 200m, 5x Front squat, 5x push press, 5x thruster, 5x pull up, stretch or dynamic movement of your choice.
Strength: Work up to 1 RM Back Squat.
WOD: Her name is “Helen”
3rds for time:
400 meter run
24kg Kettlebell swing x 21
Pull-ups 12 reps
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