Benchmark WoD for March 26th, 2018

Group Warm-up
Zombies
Butt Kickers
Side Shuffles
Karaokes
Flamingos
Bird Dogs
Scorpions

Then warm-up deadlifts! Please don’t use more than 66% of your 1RM Deadlift for this WoD.

Coach’s Notes
This is an exceptionally tough workout! All Challengers please do only 15-20 minutes of this workout and work on extremely good form on the deadlifts as you get tired!

Daily WoD
MCGHEE
AMRAP 30 Minutes:
275/180  pound Deadlift, 5 reps  a) 225/155 b) 185/130
13 Push-ups  a/b) Wormy or from knees
9 Box jumps, 24/20 inch box  a/b) Step Ups

Mobility
Roll Posterior chain
Lax Pecs
Mash Achilles

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