Pre WOD
Bench press 5 X 4 all sets @ 70-75%
65, 70, 75, 80, 85 (3rd rep failed - shoulder pain)

Helen
3 RFT
400m run
21 KB swings (53/35#)
12 pull-ups

Not sure of exact time, clock stopped at 12 minutes. I've done Helen 2x in the past - once in Branson, MO and once at CFR. The time at CFR is was storming so we did a modified 400m. I'm not sure if it was the full 400m or not, My time was a bit higher than it was when we did it that day.