HELEN

Warmup:
sampson stretch
dumbbell twisting lunges (25#)
leg swings/kicks
5x3 back squats (135#/155#/175#/195#/215#)

WOD: "HELEN"
Three rounds for time of:

• 400 meter run
• 21 kettlebell swings (1.5 pood)
• 12 pullups

Time 13:32 Rx

Compare to 5/21/09. I shaved about 2 minutes off the time.