Pre:
2 Rounds: 200m Run, 10 P-Bar Swing to Pike, 12 25-30' Box Jumps
10 min. Mobility
Practice the following movements...
"Helen"
3 Rounds for time...
400m Run
21 KB Swings (overhead) @1.5 Pood (24kg) KettleBell or 55lbs DumbBell
12 Pull-Ups
Post:
10 min. Practice Gymnastics: L-Hangs and Kipping
10 min. MWOD Band-Shoulders, Work Split
Matt B: 11:30 used 55lbs DB
Helen is a Crossfit benchmark workout http://www.crossfit.com/cf-info/faq.html#WOD0
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