Strength Workout (SWOD) 5 x 3 Deadlift (55, 65, 75, 85, 88-90%) 
Workout of the Day (WOD) “Helen” 3 Rounds 400m Run 21 KB Swings (53/35) 12 Pull Ups Periodically, a WOD (Workout of the Day) with a name will come up, much like “Fran” WOD. These benchmarks are used as tests and measurements to see how far you’ve progressed since last performed. If you are improving at the benchmarks, you’re getting fitter and developing athletically. So use Helen as a measure of fitness and as a benchmark that can be monitored over time to record an increase in power. 
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Deadlifts and Helen
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