Benchmark WoD for April 27th, 2018

Group Warm-up
3 NFT
5 Pull Ups
20 Double Unders / 40 Singles
20 PVC Pass Throughs
100m Run (around building)

Strength
STRICT PRESS

Daily WoD
12′ AMRAP BOX / PP / KBS “JACK”-LITE
15 Box Jumps (24/20) a/b) step ups
12 Push Press 95/65 a) 75/55 b) 55/35 Comp) 115/80
9 KBS (1.5/1.0) a) 1/.75 b) .75/.55 Comp (2/1.5 pd)

Mobility
Roll Posterior
Lax Shoulders

Mash Achilles

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