09.13.2019 WOD

A. Mobility

B. Coach led dynamic warm-up and mobility

C. WOD
“Benchmark Friday”

Teams of 2:
“Amanda” – 25 pts
9-7-5
Squat Snatch (135/95)
Muscle-up

“Karen” – 20 pts
150 Wall Balls (20/14

“Grace” – 15 pts
30 Clean & Jerk (135/95)

“Helen” – 15 pts
400m Run
21 Kettlebell Swings (53/35)
12 Pull-ups
3 rounds

“Jackie” – 15 pts
1000m row
50 Thrusters (45/35)
30 pull-ups

“Annie” – 10 pts
50-40-30-20-10
Double-unders
Sit-ups

20 min

The choice is yours – accumulate as many points as you can in 20 minutes.
* You and your partner can work together to complete the WOD.
* The same workout can be done multiple times, if you so choose.
* WOD’s can be completed in any order.
* Must complete WOD to get points.