Helen

Warmup

400m Run
50 Jumping Jacks
Then 3 rounds of:
3 Front Squats @45 or 65
4 Pull Ups
5 Push ups

Then 3 rounds of:
10 light DB swings
10 sit ups
10 Back ext. or Good mornings

Strength

Find your 1rm for as many of the big lifts as possible:

Squat, DL, Press, Bench

WOD

Helen: 

3 rounds for time: 

400m run

21 BD Swing @55#

12 Pull Ups

Note: