Benchmark WoD for July 15th, 2016

Warm up: Zombies
Butt Kickers
Flamingos
10 Bird Dogs
10 Scorpions

Review: Kipping Pull-ups

WoD: “Helen”

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

MOB: Roll Posterior Chain, calves, IT Bands / Lats

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