Warm-up

2:00 bike, row, ski

3 Sets:

:20 Palloff /side
:15 Bar hang
10 Halo squats
10 Pineapple pickers

Strength/Skill

Box squat

3-3-3-3-3 @21X1

WOD

“Helen”

Complete 3 Rounds For Time:

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

Compare to: 12/29/2025