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


15mins to work up to a max:

3RM back squat

“Regular” Helen Or Rowing Helen

for time:

3 rounds of

400m run/ 500m row

21 kettlebell swings 35/53

12 pull ups

Extra Credit

3-5 rounds

10-20 ring rows

10 DB bicep curls

10 DB bent over rows