WOD |
| Class Schedule |
| Benchmarks |
| Movement Demos |
| WOD |
| Class Schedule |
| Benchmarks |
| Movement Demos |
WOD
 | Fri, Aug 29 2025 |  |
| Most Recent Benchmark: Snatch 1RM on Dec 4, 2025 (68 days ago) |
HELEN(Time, Int, Beg) 3 rounds for time of: Run 400 meters (Row 500m) 21 kettlebell swings 12 pull-ups 53/35# Post time to the app. Scaling: This benchmark workout is an all-out sprint. The swings and pull-ups should be easy enough that you are still able to push the pace on the runs. Intermediate athletes can complete this as prescribed. Beginner Option: 3 rounds for time of: Run 200 meters 15 kettlebell swings 9 jumping pull-ups / 12 ring rows
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