Benchmark Day

Screen Shot 2013-01-13 at 1.39.00 PMHolds….very functional

WU
5 min Partner Wall Ball Toss
then
Pigeon Stretch 2 mins each side

1 min Squat hold with KB

WOD

Exactly 15 mins to work up to a 1 RM Back Squat
5-3-3-2-2-1-1-1

Move quick through the first sets to enable enough rest for the singles

then

“Jonesball”

3 rounds for time
35 Wallball 20/14#
15 Pull-ups (kips ok)

*12 min cap

Foundational
12 min Amrap
15 Wallball
7 Pull-ups

Cooldown

6 x 30/30  KB Swing Clean + Push Press /  Hold
*alternate arms after hold.

reminder to write your goals on the board…

Do yourself a favor and read this before you do
http://gymjones.com/calendar/2012/08/13/

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