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Benchmark WoD for May 15th, 2014

Group: Set up and warm up Push Press (combine with mobility as needed)

MOB: Shoulders and wrists

Strength: 15’ to Find 1RM Push Press (Dip and Drive and press out, no re dip of the knees)

WoD: For time “Angie” (30 minute time cap)

100 Pull-ups a/b) Banded
100 Push-ups a/b) From knees or wormy
100 Abmat Sit-ups
100 Air Squats

Pull-ups: Chin breaks the plane of the bar at the top, full extension at the bottom. Strict or Kip is fine.

Push-ups – Back, butt, and legs must stay in alignment throughout the movement. Raise of shoulders before quads or hips have left the ground will be counted as scaled.

Sit-ups: Touch mat behind head with hands at bottom, armpits break vertical plane of hips at the top. No anchors.

Air Squats: Hip crease below knee at the bottom, FULL extension of both knees and hips at the top.

MOB: Roll Quads and IT Bands / Mash Achilles

Coach’s Tip: Rx is finish one movement before moving to the next, all unaided. You can scale and break these up as you like, if you wish. The 100 pull-ups straight can really blow up your arms, so make sure you’re ready to do them

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