WOD:

1) “Helen” – 3 rounds AQAP:

400m Run

21 Kettlebell Swings 53/35

12 Pull-ups

Rest exactly 5 minutes

2) 3 rounds AQAP:

400m Run

21 Wall Balls 20/14

12 Ring Dips

httpv://www.youtube.com/watch?v=T5gL9IIzbsY

OPT throwing down a FAST time on “Helen”

Extra Work:

3) 10 minute AMRAP: Alternating Kettlebell TGU 70/53

You must alternate each rep. For score post total reps completed.

For results post time for each of the Met-cons along with any scaling used. If you did Extra Work post total reps and Kettlebell weight used.

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