Skill w/u 12 min cycle of following exercises: Rope climbs (2/1) or hand over hand (3-4), 10 Light KB swing, 10 Bar kips, 10 jumping squats or lunges, 200 meter run
WOD – 3 RFT
400 Run
21 KB swing (24/16)
12 Pull ups
(Time Cap 18 min)
WOD September 13th- Benchmark #3 Helen
