Strength

Deadlift

8-5-5-3-3-2-2-2

Work up to a strong double. After your general warm up. start light and increase in small increments. Focus on maintaining your lumbar posture throughout the entire movement as the weight gets heavier.

WOD

“Helen”

3 rounds for time

400M Run
21 Kettlebell Swings 24/16kg
12 Pull-ups

Workout notes: This workout is a classic CrossFit.com benchmark workout.  One of our favorites and a great test of fitness. You’ll need to be quick on your feet, have good conditioning and have your pull-ups dialed in to move continuously through this workout. The total pull-up number might be small but they will be made very difficult with the preceding kettlebell swings.