Workout of the day - WOD Sept 4 "Hellen"

Wed Sept 4- WOD "HELLEN"

Warm up

 400m Run
20 Back Extensions
15 Flash Pushups
15 Sit ups
10 Air Squats

 Skill

3 rounds
10 Ring Rows

 "HELLEN"

3 Rounds for time (my personal time was 14:20)

400m Run
21 Kettle Bell Swings
12 Ring Rows

 Cashout
50 Hollow Rocks