Helen

Warmup

400m Run

Then 2 rounds of:

50' walking lunge
50' Bear Crawl

5 Pull Ups or Rows

10 Push Ups

15 KB Swings

Strength

5x5 Deadlift

Find a "rep max" of some kind and record it.

WOD

Helen: 

3 rounds for time: 

400m run

21 BD Swing @55#

12 Pull Ups