WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD:

Work up to a 3RM overhead squat

“Helen”

For time:

3 rounds-

400m run

21 kettlebell 35/53

12 pull ups

Extra Credit

3-5 rounds

5 each side KB windmills

8 each side kneeling bottoms up KB press

8 each side KB bent over row

*try to increase weight*