WM

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Trigger/Warm-up/Mobilise/Activate

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1) “Nancy” complete 5 Rounds of the following for time:

400 meter run

15 Overhead squat 95 lbs (25 kg /43 kg)

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Score = Time (Record this Benchmark WOD in your books or on Beyond the Whiteboard)

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then…

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2) Complete the following:

2.1) Ring Dip’s

Max reps – Max reps – Max Reps

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* If you do not achieve 30 reps – continue until you hit 30 reps

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Score = Total Reps (or number of sets to achieve 30 reps)

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2.2) Toes 2 Bar

Max reps – Max reps – Max Reps

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* If you do not achieve 30 reps – continue until you hit 30 reps

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Score = Total Reps (or number of sets to achieve 30 reps)

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2.3) HS Shoulder Taps or HS Hold at Wall

Max Taps/Hold – Max Taps/Hold – Max Taps/Hold

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Score = Total Reps (or number of sets to achieve 30 reps)

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Dave Levey supervising the dreaded “Angie” benchmark workout during lunchtime class yesterday.