Benchmark WoD for April 18th, 2016

Group: Warm-up Lifts

This WoD goes off at 15′ past the class start, so come in and be prepared!

For Time: “Kelly” (45 minute time cap) If you’re “close”, you can finish, if you have time to spare. Else, just give 45 hard minutes and be happy with your exertion.

Five rounds for time of:

Run 400 meters
30 Box jump (24″/20″) c) <= 20″/16″
30 Wall ball shots to 10’/9′ (20#/14#) a) 14/12 b) 12/10 c) <=10

MOB: Roll Quads / Achilles / Calves Lax Shoulders

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