WOD

“Helen”

3 rounds for time:
> Run 400m
> 21 KBS (24/16kg)
> 12 pull ups

The intended stimulus of this benchmark workout is that you keep moving all the way through; make the run hard, hold on through the KBS and scale the pull ups if you need to.

Scaling:
Kettlebell: select a weight you could do 21 unbroken reps fresh
Pull ups: either reduce the volume or do jumping pull ups if you don’t have pull ups yet

Top tip:
Breath out at the top of each KBS and hold on! This is a chance to steady your breathing after the run and, if you’ve selected your weight appropriately, you should be able to get through these unbroken