Benchmark Monday 4/7/2014

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Warm Up

Row 500m

4 min.

  • :15 jumping squats
  • :15 push ups
  • :15 PVC Overhead Squats
  • :15 Jumping Jacks

WOD

“Fight Gone Bad”

3 rounds of 1 min. ME on each movement.

  • Wall Balls (20/14)
  • Sumo Deadlift High Pull (75/55)
  • Box Jumps (20)
  • Push Press (75/55)
  • Row (Calories)
  • Rest 1 min.

Each of the three rounds includes 1 min. ME on each movement, then rest 1 min. before continuing into the next round.  Score is total reps. 

Cool Down

Foam Roll

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