Bizarre Helen

Warm Up: 3 minute Double under practice, 10x arm, wrist, hip, ankle rotations, 10 iron cross, 10 scorpion, 10 plow to straddle, 10 air squats

Buy in:

Band Shoulder stretch for 2 minutes on each arm

WOD:

Bizarre Helen from Crossfit Games 2010

1200m run

63 KB Swings 53/35#

36 Pullups

800m Run

42 KB Swings

24 Pullups

400m Run

21 KB Swings

12 Pullups

Pullups are strict, strict with a band, kipping or kipping with a band

Cash out:

Stretch. Maybe bandage your hands...

All workouts will be scaled to your individual fitness level.