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Warm up: 10 minutes of

1 min squat therapy

30 double unders

30 second plank hold

Dumpster dash

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WOD: Option 1: “Helen”

3 Rounds for Time

400 meter run

21 KBS 55/35#

12 Pullups

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Option 2: “Double Helen”

3 Rounds for Time

800 meter run

42 KBS 55/35#

24 Pullups

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Option 3: “Uncle Helen”

3 Rounds for Time

100 Calorie Assault Bike

100 KBS 70/55#

100 Pullups

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Endurance: Meet at ECC @ 6 am

8, 10 or 12 x around the building

Rest = Work

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