Yesterday was Trish's birthday. I knew I could count on her for a workout that didn't require running, and true to form she chose "helen, choose your vessel" for her birthday. In this version of Helen, we let you choose to either run or row.

3 rounds for time:
run 400 meters (OR row 500m)
21 KB swings (24/16kg)
12 pull-ups

There is a lot of smack talking around the Fort when it comes to this workout. I think it's because this is one of the foundation workouts of CrossFit. Just about every CrossFitter on the planet can tell you several things off the top of their head:

1. Their Fran time
2. Their Helen time
3. What the WOD was the first time they met pukie

Everyone did an amazing job on this workout. Brittany set the new women's record for the workout in the morning class. She finished in a blazing fast 11:18! Atta girl! Our top men's spots on the record board are within a few seconds of each other. Garth stole the crown for the men's side of the board by finishing in 9:22. I am so proud of you guys!