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We start the week with front squats and “Helen”. Front squats are great quad developers and they strengthen your core like no other squat. Because the weight is carried in the front rack, you’re forced to tighten your core as you descend and ascend to keep your torso upright. Driving your elbows up will help.

“Helen” is all about pushing the runs and going unbroken on the KBS and pull-ups. Scale appropriately to complete this WOD in under 10min and you’ll experience “Helen” like never before 🙂


1 & 1/4 Front Squats: 5×5 @ 60-80%


400m Run
21 KBS (53/35)
12 Pullups

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