Wednesday, August 20, 2014

Thursday - WOD 196 - Day 4 of the Benchmark Fortnight

For benchmark week, if you haven't noticed, we are hitting the actual benchmark WOD right after a group warm up. We want the benchmark WOD to be as fresh as possible.

Strength movements will be done after the WOD:

Group Warm up:
Wrist Warm up - 3 minutes
3x7 Empty Bar Good mornings
10 minutes double under Warm up


10 rounds for time of: (8 rounds intermediate/ 5 rounds for beginners)
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups

24 Double-unders (72 singles)

From the CrossFit main site

Jerks from the Rack
3x5 @ 65% of max
Beginners 3 sets of 5 trying to increase the load each set Starting with an empty bar

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