Workout BENCHMARK WORKOUT "HELEN" 3 ROUNDS FOR TIME 400m Run 21 KB Swings (53/35)|(35/26) 12 Pull-ups FINISHER 5 SETS 10 Strict Toes 2 Bar or Strict Knee Raise -Rest as Needed b/t Sets- PureFit 3 ROUNDS for TIME 400 M Row/Ski 21 KB Swings 12 Pullups/Ring rows FINISHER 4 SETS 10 Knee Raises *rest b/w sets as needed MWOD PreWOD: 20 Banded Lat Pulldowns, 20 bar hang lat pulldowns PostWOD:  Yoga anterior shoulder stretch - Lie face down on the floor with arms perpendicular to body(like a cross). Roll the body to the right while keeping the arm in place to stretch the left anterior shoulder.  Take 3-5 deep breaths. The goal is to elongate the spine with inhalation and rotate into the anterior shoulder stretch with exhalation. Try to rotate a little further with each exhale. Repeat the above on the same side with the elbow bent at 90 degrees. Then repeat the whole cycle on the other side.