Benchmark WoD for August 30th, 2014

Group: Set up and get your movements warm!

WOD: “Fight Gone Better”

5 1-minute cycles (no transition time between movements) with one minute rest between each of 3 cycles. Movements and rep counts are:

1.Wall-ball: 20 pound ball, 10 ft target. (Reps)
2.HANG POWER CLEAN: 75/55 pounds (Reps)
3.Box Jump: 20″ box (Reps)
4.Push-press: 75/55 pounds (Reps)
5.Row: calories (Calories)

Start at any movement you like, but, you must continue in the order above (e.g. after the row, start wall balls)

MOB: Roll it all

Coach’s note: I’ve decided to not wince tomorrow watching the Sumo Deadlift High-pull deteriorate by round 3. I’ve placed a light Hang power clean to replace it. It’s more fun and works the same system.

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