Benchmark WoD for January 24th, 2018

Group: Burgener Clean

Strength: 15′ to Find 1RM Clean (Power or Squat) and Jerk (Split or push)

WOD:  “Helen” 3 RFT 18′ Cap

400m Run
21 KBS (1.5/1.0 pd) a) 1.0/.75 b) .75/.5pd c) <= .5/.25pd
12 Pull-ups a) Lt Bl or Red bands b) Other Bands c) Ring Rows
Mobility
 Roll Posterior Chain & Lats
Mash Achilles

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