Benchmark Day

Screen Shot 2013-05-29 at 7.41.12 PMOh Yeah!

WU
5 min Row, Run or Ride

Specific WU with partner
Junk Yard dog

WOD

then

“Vomit Comet”

Three rounds for time (15 min Cap)
20 Sandbag Thruster @ 50/30#
15 KB Swing @ 53/35#
12 Pull-ups
8 Burpees

MOD= Modify as little as possible. This one is a burner and could give you some serious mental confidence.  You can do it!

then

1 Min ALL OUT for Max Cals Airdyne.

Cooldown

Casual jog the loop x 2 and stretch your tight spots

OTG Challenge
Hike the rocks from the lighthouse to Brace Cove and run back to the lighthouse via the road.

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