"HELEN"

A) MetCon Prep:

2 Rounds of:

100 Meter Run
10 American KBS
6 Pull-ups
 Rest 60-90s

B) WOD:


"Helen"

3 RFT: (16:00 Cap)

400 Meter Run
21 American KBS (Rx = 53/35, S = 44/26, 35/26, 35/26 Russian KBS)
12 Pull-ups (S = Band Assisted Pull-ups, Ring Rows)

C) Cooldown:

3 Rounds of:

200 Meter light Jog
15 Banded Pulldowns
30 Neutral Grip DB Bench Press (light)