Warmup: ROM drills, dynamic stretches, 200m run, 15 Supine Ring Rows, 15 jumping squats
WOD: “Helen”
3 rounds for time:
Run 400m
21 KB Swings (53/35#)
12 Pull-ups
Cooldown: roll and stretch
This is a benchmark, give it your best effort! Write your results in your book.
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