SFG WOD 100804 helen

JT surprised us with another WOD.

Warm up

3 rounds of:

• 5 tall squat cleans
• 5 mid thigh squat cleans
• 5 mid shin squat cleans

The clean work was just greasing the groove. (45, 75, 95 lbs)

Helen

3 rounds of:

• 400m run
• 21 KB swings (53 lbs)
• 12 pull ups

11:02 (PR)

My grip and lower back were shot from Monday and Tuesday. I was falling off the bar on the 3rd round after 1 pull up. I need to dial in my rest and recovery.

Helen history:

• 080820 18:30
• 081118 14:40
• 090415 12:30
• 100804 11:02