Benchmark WoD for September 24th, 2015

Day 2 of the CFD Burpee Challenge

Group: Burgener Clean

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

WOD: “Helena” 3 RFT 20′ Cap

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 100 DUs a/b) 300 Singles c) 100 Singles MOB: Roll Posterior Chain and quads / Lats

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