Benchmark WoD for January 9th, 2017

Zombies
Butt Kickers
Side Shuffles
Karaokes
Flamingos
10 Bird Dogs
10 Scorpions

MOB: Lax Ball to Plantar

Strength: 20’ to find 1RM Deadlift

WoD: 4 RFT

5 row pulls at or under Sub 1:30/1:40 per avg 500m Row a) 1:40/1:50 b) 1:50/2:00 (to count, a pull must end with the computer at or under the designated goal. Note: It doesn’t have to start there, just finish with it registering at the designated average.)
2 Rope Climbs a) 6 Rope Progressions b) 2 Rope Progressions
20 UB DUs a) 60 UB Singles b) 60 Singles

MOB: Roll Posterior Chain and Lats / Mash Achilles

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