Warm Up

2 Minute Row, Bike, or Ski

Then

3 Sets:

10 Ring Rows
10 Halo Squats
10 Reverse Lunges
:30 Plank or HS Hold

Strength/Skill

Back Squat

5@70%
4@75%
3@80%
3@85%
2@90%

WOD

“Helen”

Complete 3 Rounds For Time:

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

Compare to: 9/12/2022