Benchmark WoD for October 14th, 2016

Warm up: Zombies
Butt Kickers
10 Bird Dogs
10 Scorpions

We will discuss scaling at the beginning of the WoD.

“Desforges” 45 minute cap

Rx athletes get 2 bars, everyone else will be changing out weights on one bar, as necessary

Rx: 5 RFT
A: 4 RFT
B: 3 RFT

225 pound Deadlift, 12 reps a) 185/130 b) 135/95
20 Pull-ups a/b) Band aided
135 pound Clean and jerk, 12 reps a) 115/80 b) 95/65
20 Knees to elbows a/b) High Knees

U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on May 12, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his parents David and Arlene, and his loving sister Janelle.

MOB: Roll Posterior chain and lats / Lax Shoulders

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