Benchmark Day

joelJoel K.

WU
400m Run
4 min Partner Wallball Toss
400m Run

MOB
Pigeon
Couch
Rack
Wrist

WOD

15 Mins to a 1RM Front Squat

then

“Nasty Girls”

3 rounds for time of:
50 Squats
7 Muscle-ups
  10 Hang power cleans 135/95#

15 Min Cap.

MOD
HPC = Coach Approved #
MU= 7 Pull-ups & 7 Ring dips > 7 Burpee Pull-ups

Cooldown
Loop Run

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