Helen

Done this before... HERE & Here*
Outdoor laps were 400m but not extra walking... Makes a difference if we do 3 laps indoors but have a 20m walk to KBS & Pull Ups (almost 100m of extra distance)...

Today...on the track...3 Laps...

Warm-Up
500m Row + 10 Spidey and Reach
400m Row + 8 walkouts
300m Row + 6 Inchworms
200m Row + 4 Scap Ret. + 4 Strict Pull Ups
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2-3 Rnds (w/ 60s rest b/t)
200m Run
7 KBS
5 Pull Ups
----------------
HELEN
3 RFT ~
400m Run (sub~ 500m Row)
21 KBS (55/35)
12 Pull Ups

Goal is to go UB on Swings and Pull Ups...then PUSH the Run (or Row)...
Lighter is HARDER on the KBS...If you have to break the KBS, or Pull Ups...this workout gets significantly EASIER...this should TAX the breathing system hard!!!

A.Johns ~ 13:56 (mod Pull Ups)
Daliege ~ 10:17
Z.Wendt ~ 10:31
tb ~ 10:29

Blessed be God in His angels and in His saints.