Time for Helen

Today's WOD:

Helen
  
Run 400m run
21 Kettlebell Swings 24/16kg
12 Pull-ups
  
3 rounds for time.
  
Time limit: 18 Minutes
Followed by: 
60 Second L-Sit on parellettes Hold followed immediately by:
40 GHD sit-ups for time.

Warm-up:

  1. Walk: Outside, Inside, Heel, Toe
  2. Shoulder ROM
  3. Run 200m
  4. Good Morning w/bar x10
  5. Carioca 200m
  6. Clean & Jerk 10 in 10

MOD:

Clean & Jerk
Kettlebell Swing
Kipping Pull-up

Post-WOD:

Roll out: Shoulders & Upper Back

CFTally Athlete Results:

Joslyn S. 17:56 scaled

Steven L. 15:54 scaled

Will B. 14:42 scaled

Ronbo 17:01 scaled

BAMF 13:56

Special K. 17:48

Joker 9:58(pr)

Collin L. 12:28

Jenna M. 12:28 scaled

Tweety Bird 14:34 scaled

Harold R. 16:10

Couchfit 12:16

MO 16:54 scaled

Sarge 21:07 scaled

Kyrie 17:43 scaled

Lewis 21:39 scaled

Charlotte 13:53 scaled

Belle 14:12 scaled

Alexis P 16:03 scaled

Bug 16:03

Luisa 16:04 scaled

Sandy 16:04 scaled

Tink 13:09 scaled

Cornbread 13:14

Rich 8:17

Kim Possible 12:45 scaled

Bigfoot 9:38

Logan J. 15:02 scaled

Reynold 15:23

Mike C. 13:24

Natalie A. 17:59 scaled

Mighty Mouse 12:28

Becca 11:37 scaled

Chevy 12:19

Eric 16:10 scaled

Megan D. 15:43 scaled

Ryan V. 15:37

Thomas W. 16:22 scaled

Amish 9:15

Rick B. 11:47

Will J. 12:29

Couchfit 11:38 (WOD#2)

Rutrow 12:57 scaled

Erin 15:49 scaled

Chyrissi M. 16:18 scaled

Katie H. 15:59 scaled

Bridget 13:25 scaled

Susie Burpee 14:18 scaled

Stephen M. 16:18

Charlie 19:58 scaled

Mika 17:08 scaled

Karissa 15:58 scaled

Carnivore 8:02

Monkey 11:53

Abs 15:25 scaled

Allison J. 14:45 scaled

Karly (traveler) 14:40

Lindsey B. 13:27 scaled

El Diablo 11:27(pr)

Merrick 13:20

Mary F. 13:59 scaled

Supergirl 12:30

Neighbor 15:58 scaled

Ryan M. 10:31

Andy O. 11:32

Stoner 8:42

Chris 12:31 scaled

Andres 14:57

Megan M. 16:20 scaled

JuJu 17:28 scaled

Casey S. 15:27

Robert B. 15:36 scaled

Darren D. 18:00 scaled

Captain 14:26

Hallie 14:40 scaled

Geoff 12:30

Firecracker 10:07

Ox 11:56

Jimbo 9:34

Ana 15:56

Dylan 17:06

Jay B. 16:30

Chris B. 12:22

Wonderwoman 14:27

FUMA 14:57

Chance 11:18

Stefan 12:38

Elizabeth W. 17:30 scaled

Paul H. 14:23 scaled