Warm up:
In addition to general CFS warm up - Burgener Warm up
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
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