HELEN

workout:
5 min row/ride
3 rounds
10x light kb swing R
10x light kb swing L
10x jumping pullup
then:
helen
3 rft
400m run
21x kb swing 53/35
12x pullup
then:
recover
then:
row 1600m for time
then:
300 seconds FLR in rings
post times in comments

Comments

[CrossFit Daytona]

name. times

MOD
peter. 12:11. 7:10.8
dawn. 13:58. 8:07.2
jill. 9:47. 7:43.5
angel. 23:03. 11:07.5
shane. 9:57. 7:23.6
kathy. 20:01. 8:16.7
bob. 14:03. 7:14.4
christine. 11:42. 7:34.3
mara. 12:03. 7:34.9
risa. 15:58. 8:33.3
vanessa. 16:25. 9:42.1
ryan. 15:52. 7:10.0
jp. 9:26. 5:52.2

rx'd
ortiz. 12:11. 7:10.8
jon. 9:19. 6:10.9
niranjan. 12:04. 7:04.2
ani. 16:07. 6:51.0
zac. 11:02. 7:00.1
michael. 9:04. 5:52.5
kellie. 11:58. 7:24.3
mary b. 20:25. 9:46.4
ben. 7:26. 5:58.4
ross. 8:44. 7:00
brian. 10:43. 6:33.1
theresa. 11:10. 6:56.7
maria. 16:31. 8:09.2

heavy helen (w 70# & 20# wv)
levi. 10:37
jesse. 9:10

[MK]

Im so excited for all the girls who are getting their pull ups! I am proud of all of you. For all of you who are getting really close, keep pushing.

Boys I love you all too, but you're not as cool as my girls. ;)

xoxoxox

[Kellie]

RH, Your kind words of encouragement are very sweet. You've guidance has pushed us to places beyond our wildest dreams. I can't imagine working out any other place. Thank you for your drive. Kellie (aka not a "pus")