WOD 3/20/09

“Helen”

3 Rounds

400m Run

21 Swings (55/35)

12 Pull Ups

It’s benchmark time! We haven’t hit this one in a while and it is due time. The Gold Elite standard for Helen is sub-7 minutes. That is blazing fast and if you have never done this WOD before, you will realize that when you finish. I PR’d at 7:43 about a year ago and haven’t been able to get below that since…Helen is a bitch! Who knows what other benchmark WOD’s maybe lurking around the corner for the upcoming days?!?!

Scale appropriately. Newbies should break the run in half and do it in interval format with a 2 minute rest between rounds.

Get some!

Your pull ups should look like this. Jon R. killin' it!
Your pull ups should look like this - CFC hammerhead, Jon R.

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