Benchmark Day

WU
10 mins TGU

3 reps on the minute then switch sides

then

6 minutes of Mobility (where are you banged up?)


WOD

spend 15 mins working up to a 1RM weighted Deadhang Pull-up
3-3-2-2-1-1-1 etc. No kips!

then

“Baseline”

500m row
40 Air squats
30 Sit-ups
20 Push-ups
10 Pull-ups

*this WOD will require us to run  multiple heats.  Half the class will likely do Baseline first and the other half will do the 1RM Pull-up….then switch.  Partner up with somebody to count reps for each other.

Remember full range of motion movement standards as this will be practice for the CF opens WODs.

Compare to Friday June 15th https://crossfitcapeann.com/2012/06/15/friday-64/ or your first day of fundamentals. Either Re-test with the same MODS or lessen the MODs and do more work.

Cooldown

50 reps  on  a Weakness Mandatory.

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