Fri, 2/8/19 WOD

Dan

Nutrition Challenge Benchmark Re-Test Day!

*All classes are still open to anyone.  You don't have to be participating in the nutrition challenge to attend today's classes.  And you may complete your nutrition challenge benchmark workout in any of the classes.  


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​OPTION #1 – 35:00 CAP
Fitness
10 Rounds For Time
200m  Row
5  Burpees Over The Rower  (note if you do step overs instead of jump overs)
 
Rx  (Prescribed)
10 Rounds For Time
12        Burpees to a Target  (ideally 6” over your reach)
9          Wall Balls  (20/14)
6          Hang Power Cleans  (135/95)
 
Competitor
10 Rounds For Time
30 Air Squats
3 Burpee Ring Muscle Ups
 
 
 
OPTION #2 – Hero WOD Holleyman – 35:00 CAP
Fitness
30 Rounds For Time
3  Air Squats  (to a medball or depth gauge)
2  Push Ups  (angled to an easy’er angle to uphold full Range Of Motion (ROM))
1  Deadlift  (95/65)  (or whatever weight feels moderately challenging; could be more or less)
 
Rx  (Prescribed)  /  Competitor
30 Rounds For Time
5  Wall Balls
3  Handstand Push Ups
1  Power Clean  (185/125)  (C =  225/155)
 


If in the challenge, please fill out a scorecard and give it to the coach after class or place it in the collection bin.  We will have some printed out for you.