Benchmark Monday 12/16/2013

pukey

Warm Up

Run 400m/Row 500m on your own

Together:

2 rounds

  • 10 Wall Balls
  • 10 Burpees

WOD

“Fight Gone Bad”

3 rounds of 1 minute, max effort intervals.  Score is total reps.

  • Wall Balls (20/14)
  • Sumo Deadlift High Pulls (75#)
  • Box Jumps (20)
  • Push Press (75)
  • Row (calories)
  • Rest 1 min. between rounds

Cool Down

Coach Led Stretching

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