5 min spinning
30 wallballs
30 sit ups
30 ropejumps
30 pushups
30 squats
30 kettlebell swing

We also played Crossfit Cards for 15 minutes

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.

5.83 miles of hills

49:34

8:30 min/mi

Deadlift 5-5-3-3-1-1-1 (65-75-85%+) 225 Warmup, 245,245,295,295,315,345,365

Then,

21-15-9

Deadlift 225

OHS 125

1 to 15
15 to1

Box Jumps(24"/24")
Thrusters(75/45lbs)

Barbell complex @ 145# for 9min

12min
Even minutes: 8 Power Cleans 135#
Odd Minutes: 12 Burpees

8 mile run

21-15-9

DL #315
Box Jump 30"