“””Helen”””
3 RFT
400m Run
21 KB swings 53/35
12 Pullups
cap 12
4 Sets; rest 2 mins
Banded Deadlift 6 reps
Box Jump for height 3 reps
“Program Notes: Today were starting with your wod, which is a CF benchmark “”Helen.”” Dont be deceived by less rounds and a generally lighter weight, this wod has enough sneaky interference to make all three ”
movements difficult to hang on for unbroken sets/consistent splits for three rounds. Your wod will get you plenty warm for your lifting. Build off of last weeks weight on the speed pulls and box height; if you werent
here last week look to starta round your 55-60% and make smaller builds from there.
Scaling the Metcon:
**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.
RX+: vestie
Intermediate: same as rx
Scaled: 35/23, ring rows
Beginner: 35/23, ring rows
Longevity:*** if needed, kipping, risk vs. reward moves scale for strict if necessary