Let’s kick it up a notch and add a little spice to a favorite benchmark wod!!  We all enjoyed Castro’s spin on Fran (maybe), let’s keep the intensity rolling and throw old Helen an SMCF bone!!

helen

Strength:

Back Squat

Conditioning:

Helen (AMRAP)***

3 Rds

400 m run

21 KBs 55/35

12 Pullups

***Males Rx: AMRAP style, if you complete Helen in 10 minutes or less you move on to another 3 Rd AMRAP capping out at 20 minutes.  If you complete Helen a 2nd time before 20 minutes you move on to another 3 Rd AMARAP capping at 30 minutes, etc.

***Females Rx: AMRAP style, if you complete Helen in 12 minutes or less you move on to another 3 rd AMRAP capping out at 24 mintues.  If you complete Helen a 2nd time before 24 minutes you move on to another 3 Rd AMRAP capping at 36 minutes, etc.

~If you go over your 10/12 minute caps during your first completion of Helen then continue on and bust your butt for the best Helen time you’ve ever thrown down, or put your old Helen time to shame and throw up a new improved Helen time concreting your improved fitness!!

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