Benchmark WoD for June 24th, 2013

Group: 3 in 3
Jumping Jacks
Med Ball Push pass
Flutter Kick

Strength: Review movements and warm-up

WOD: “Fight Gone Bad!”

Three rounds of 1 minute each for each movement.  At the end of all 5, you will rest 1 minute before doing each for 1 minute again for a total of 3 cycles.

Wall-balls to 10’/9’ (20#/14#) a) 14/12 b) 12/10 c) < 10
SDHP (75/55) a) 65/45 b) 55/35 c)35/15
Box Jump (20”/20”) c) <= 16”
Push-press (75/55) a) 65/45 b) 55/35 c)35/15
Row (Calories)

Score = Cumulative total of reps + calories

MOB: Roll Quads / Achilles / Calves, Lax Shoulders

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