Benchmark WoD for October 26th, 2016

Warm up: Review and Warm up lifts

We will go in 2 heats due to the need for bars, as necessary.  First heat goes at 15 minutes after.   Second heat goes at 35 after, so warm up in the Gain Cave and be ready to go!  Only way to get done and still have 5 minutes for mobility at the end.

WoD: HERO “Johnson”

Complete as many rounds in 20 minutes as you can of:

9 Deadlift (245/170) a) 225/170 b) 185/130

8 Muscle-ups a+) 8 Bar MUs a) 24 C2B b) 24Pull-ups c) 24 Ring Rows

9 Squat Clean (155/110) a) 135/95 b) 115/80

MOB: Roll Posterior chain, Quads, Lats

1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died September 8, 2009 while supporting combat operations in Kunar province, Afghanistan. He is survived by his wife Durinda Johnson.

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