Thursday
Benchmark WOD 2
“Fight Gone Bad”
Complete 3 rounds for total points of:
Wall Ball (M: 20 lbs @ 10′, W: 14 lbs @ 9′)
Sumo Deadlift High-Pull (M: 75 lbs, W: 55 lbs)
Box Jump (M: 30″, W: 24″)
Push-Press (M: 75 lbs, W: 55 lbs)
Row (Calories)
Rest 1 minute per station.
Clock does not stop for 3 rounds. 1 point per rep or calorie.

Strength

A) EMOM for 20 min:
Even: 5 BS @ 65%
Odd: 10 DB lunges

B) 3 Supersets of:
10 OH weighted sit-ups
8 Barbell hip thrust
10 Standing calf raises

0214_CFIV April 2016

_______________