Benchmark WoD for December 29th, 2015

Day 98 of the CFD Benchmark WoD

Group: Warm-up lifts

Thanks James Melton for this doozie of a WoD!

WoD: Fight Gone Better!

1 minute at each station, with a 1 minute rest after all stations have been visited for 3 rounds. You can start at any station as long as there is room, but you must do the movements in order from where you start.

Three rounds of:

1) WBS (10/9) (20/14)
2) Hang Power Clean (75/55)
3) Box Jump to 20″ (all athletes)
4) Push-press (75/55) (from rack)
5) Row (Calories)

Score = total reps + total calories rowed for all 3 rounds

MOB: Roll Posterior Chain & Quads / Lax Shoulders

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