WOD

Warm up
jog to end of road and back
light kb swings
KB rows
PVC pass throughs
swings, rows, and pass-throughs all 3 sets of 10

Strength
10 minutes to build to 3 rep max(rm) of strict overhead press

WOD
HELEN
3 RDS for time (RFT)
400m run
21 KB swing
12 pull ups

You'll break into groups to accomplish the 3rm of overhead press.  After that 10 minutes we will meet back at board to discuss WOD.