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'Helen' has been a CFSF favorite for a while. She is deceivingly difficult. Throw humidity into the mix and she becomes a lung burner of the first order.

'Helen'
3 rounds:
400 meter run
21 kettlebell swings, 53/35
12 pull-ups
                                     7-13      5-22
Tammy- Rx  13:43       16:44
Eric- Rx  11:08
Lynde- Rx  11:06                       12:27
Candice- 30  13:59      14:20     14:29
Casey- Rx  11:44                       11:25
Andrea- 20  17:11
Emilee- 30  18:37
Scott- Rx  15:30
Liz- Rx  14:25
John- Rx  11:53
Holley- Rx  16:43
Richard- Rx  9:55        12:16
Chuck- 35 200m  13:50
Shar- Rx  19:20           20:02
Jimmy- Rx  10:23
Nicole- 20 200m  10:28
Dave- 35  15:24
Kathryn- Rx  13:10
Keith L- 20 200m  10:57
Shannon- 20 200m  13:00
Keith- 35  12:59
T- Rx  11:15                              10:46

Great workout everyone. Super fast Richard, and Jimmy. Several people smashed their previous 'Helen' times. Some could not be compared because of increases in load from the last 'Helen' session to this one. Either way, great job everyone.

'Helen' is all about our hips. From the run, the swings, then the kipping pull-up- all hips. Efficiency is key. We talked about clean lines, and hollow positioning. Good job on hitting those targets. Also, good job puppies. You guys are doing great. Be pleased not satisfied, and  DO YOUR HOMEWORK!

www.mobilitywod.blogspot.com

Thanks for another great day at CFSF.

On time, on target. NEVER quit.
CFSF