WOD – 130621 – “Benchmarks”

General Warm-up:

1000m Row/800m Run

Benchmarks:

You will have the entire class to complete and record at least 8 benchmarks and at least 2 from each category.

Endurance:
– 400m Run
– 500m Row
– Double Unders: Reps in 2 min
– Burpees: Reps in 5 min

Gymnastics:
– Pullups Strict or Kipping: ME without dropping
– Ring Dips: ME without dropping
– Toes to Bar: ME without dropping
– Pushups: Reps in 2 min
– HSPU: Reps in 2 min

Other:
– Box Jumps (24/20): Reps in 1 min
– Wall Ball (20/14): Reps in 1 min
– KB Swing (55/35): ME without dropping
– Prowler Push (90# Plates on Prowler): ME distance in 2 min

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