Three rounds for time:
Row 400 meters
1 1/2 pood Kettlebell X 21 swings
Post time to comments.
If anyone wants to brave the outdoors, they're more than welcome to take the kettlebell outside and use the scaffolding for pull-ups to get a regulation "Helen" time. The 400m run is to 3rd st. and back.
Elevated Lateral Planks (Shoulder Stability)
Prone Angels (Scapular mobility)
Senior Discussion with Jim Baker CrossFit Journal