Monday, September 23, 2013

Monday - wod 221 - 21 day retest

Benchmark 1: (score will be total rep count)
Clean and Jerk - As many reps as possible in 1 minute
Female: Beginner 45 lbs / advanced 65 lbs
Male: Beginner 65 lbs / advanced 95 lbs

Benchmark 2: (score will be distance)
Medicine ball Toss for distance (best of 3 throws)
Female: 15 lbs
Male: 20 lbs

Benchmark 3: (score will be finishing time)
3 rounds for time of:
10 Hand release Push ups
15 Anchored Situps
20 Box ups (Step ups for beginners Box jumps for Rx)

We will do most of this in pairs so that we have a counter and a motivator.

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