Tuesday - WOD 250 - Benchmark Testing Tuesday

Warm up:

In addition to general CFS warm up - Burgener Warm up

Strength:

Take 10 minutes to find your Split Jerk 1 rep max (from a Rack)

Benchmark WOD

“Helen”

Three rounds for time:

400 m Run

21 x Kettlebell Swings 53/35 pounds

12 x Pull-ups

Overtime WOD:

800 meter ROW 5 minutes after WOD

Compare to : monday-wod-107-helen