WU: Stretch Out especially the calves, hammies, and quads. 

20 Jumping Jacks; 20 Push-ups; 20 Situps; 20 Squats

WOD: “Helen”

3 rds: 400m run; 21 KB Swings (you pick the weight); 12 Pull-ups

Post Time, KB weight and pull-up variation to comments

Good Luck to Abel on Black Belt Testing @ 11:30am today!!!

Awesome Job On testing, buddy! Congrats to Jacqueline on her Black Belt as well.