New scaling options – Mon 8.01.16

 In W.O.D.

We are doing the CrossFit Benchmark Workout “Helen” today.  Pay attention to the Performance and Health options, as it has changed from the last time to complete this workout on 6.06.16

Strength:  Back Squat 2-2-2-2-2

Conditioning: “Helen”
3 rounds for time:
– 400m Run
– 21 Kettlebell Swings (53/35#)
– 12 Pull Ups

Performance: 500m Row and Strict Pull Ups
Fitness: Rx’ed
Health:  KB as heavy as possible,  Ring Rows set low enough that it takes 2-3 sets each round to complete (If you get all 12 reps in one set, you didn’t go difficult enough)


From time to time we remind you to check in to The Compound Strength and Conditioning on Facebook when you complete a workout.  We do this in partnership with Sweat Angels, a non-profit organization that chooses a different charity each month.  For every check in, we at the Compound donate to the given charity.

This August, we’re partnering with buildOn to provide bricks for building schools in developing nations. Every 6 check-ins = 1 brick for a school. Last time we helped build an entire school. Let’s do it again!

You can follow all the charities Sweat Angels has worked with at their Wall of Giving HERE

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