Warm-up

2:00 bike, row, ski

3 Sets:

:20 Palloff /side
10 Pineapple pickers
10 Halo squats

Strength/Skill

Back squat

3-3-3-3-3 85%

WOD

“Helen”

Complete 3 Rounds For Time:

400 Meter Run
21 KBS 53/35
12 Pull-Ups

Compare to: 7/28/2025