Ladies Week!  All the “girls” this week. Also we will get out the record book. Here are the rules for an official record. Must have a judge that is not a spouse, girlfriend, boyfriend. BFF… you get it…
Must go over standards with your judge before you start.
Judge must comfortable giving you a “NO REP”

For this WOD, if you want to be in the record book, judge also needs to walk out front and verify you ran the correct distance.
Helen is not the most difficult Girl but its a great test to go unbroken on the movements and push hard on the run.

Warm Up
30 Air squats with a 1 second hold at the bottom
40 pass throughs
20 pull ups

Strength
Back Squat
4 sets of 10 light weight.. deload week

“Helen”

Three rounds for time:
Run 400 meters
21 kettle bell swings
12 Pull-ups