BUY-IN:
400m Run
Ring Jumps
Stretch
WOD: “Helen” – 3RFT (15min)
400m Run
21 KB Swings (24/16kg)
12 Pull-ups
CASH-OUT:
10min AMRAP
200m KB Carry
10 KB Box Jumps @ 20″

*OPT, a CrossFit legend doing Helen in less than 7min.  This is quite an accomplishment.
[youtube=http://www.youtube.com/watch?v=T5gL9IIzbsY]