Benchmark time

Here we go for the final.

warm up.
line drills
400 meter jog (conversational speed)
empty bar warm-up

Benhcmark WOD 1:
500 Meter ROW (quick and easy - pushing yourself 110%)

Benchmark WOD 2:
21-15-9
-Ground to OH L3-95/65 L2-75/55 L1-55/35 beg
-hand release pushups
-Anchored situps (using dumbbells or med balls to keep your feet held down)