Tuesday
WOD

Challenge Benchmark Test 2

Complete the following for time:
400 Meter run
15 Clean & jerks (M: 135 lbs, W: 95 lbs)
3 Rope climbs, 15 ft
400 Meter run
12 Clean & jerks (M: 135 lbs, W: 95 lbs)
2 Rope climbs, 15 ft
400 Meter run
9 Clean & jerks (M: 135 lbs, W: 95 lbs)
1 Rope climbs, 15 ft

Benchmark Test from CF Linchpin

STRENGTH

A) Font Squat
5-5-5-5-5

B) Complete 3 Supersets of:
6 OH stationary lunges
6 OH squats

C) 2-3 Rounds of:
8 Hip extensions
10 GHD sit ups
12 Strict toes to bar

Rope Climb_______________
Week 1 Challenge
Row for Max Calories
Nutrition Challenge athletes, help your team earn an extra 300 points! There are spreadsheets posted on the white board to log calories each day. Don’t forget to log after each time you row! Who’s going to take the win…Team Blue or Team Green?!

*At the beginning of each week we will post the new challenge for the week. This will go on throughout the Challenge. Show your team spirit by participating in each weekly challenge and help your team with the victory!
_______________