Today we retest the December Benchmark WOD but on Wednesday we test the 2019 Annual Benchmark WOD!!! That’s right folks, every year we will create a single benchmark WOD that we will retest at the end of every year!
Durability
Barefoot 1-legged Balance x 90 seconds per side x 1 set
Skill/Strength
Warm up for the WOD and the Barbell Complex
WOD
This is a 2 part workout with an 18 minute time cap
Part 1
4 Rounds
20 Double KB Front Rack Alt. Reverse Lunges (53/35)
10 Burpee KB Jump Overs
Part 2
In the remaining time, after completing the 4 rounds, complete the following barbell complex as heavy as possible
1 Power Clean + 1 Hang Squat Clean + 1 Shoulder to Overhead
Athletes, your scores today is the time it took to complete the 4 rounds of Part 1 & a separate score for your heaviest weight successfully lifted in this complex. This complex should be completed without putting the barbell down until you have completed the shoulder to overhead.
Scores from the first running of this WOD
Scores from Sunday
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