`

Warmup: 12 minutes of

1 Dumpster Dash

5 tire jumps

10 GHD Hip Extensions

1 Tire flip

+++++++++++++++++++++++

Buy-in: 90 Seconds max rep DU's

+++++++++++++++++++++++

Strength: Squat Clean & Jerk 20x1 ~ Not for time

+++++++++++++++++++++++

WOD: "Helen" 

3 Rounds for time:

400 meter run

21 KBS 55/35#

12 Pullups

+++++++++++++++++++++++

Sellout: Tabata Row x 2 with 5 minute rest between each set

Comment