Benchmark WoD for April 19th, 2019

Group Warm-up
3 in 3
Handstand hold
Jumping Jacks
3-5 pull-ups

Rope climb / Kipping HSPU

Daily WoD
AMRAP 25 Minutes:
8 Handstand push-ups a/b) 8 Push Press (from floor) @ 50% of 1RM
8 Box jump (30/24) a) 24/20 b) Step Ups
15 foot Rope climb, 1 ascent a/b) 3 Rope Progressions

In Honor Of
U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan. He is survived by his parents, Jeff and Dianne Falkel.

Roll Posterior/Lats
Lax Shoulders

Leave a Reply

Your email address will not be published. Required fields are marked *