Thurs 9.8.16 (Benchmark WOD – MO)

“More people would learn from their mistakes if they weren’t so busy denying that they made them”

Strength: Front Squat, 4×4, 80%, EMOM

Go Hard or Go Home: MO Benchmark WOD

Ladder  10-9-8-7-6-5-4-3-2-1 For Time

• Push Press (115/75)
• KBS (70/50)
• Front Squat (115/75)
• 1 Min Plank in between every round (at the 20 min mark stop doing planks) (9 planks total) there is no plank after the round of 1.
  • 25 min cap

1. Scaling Suggestions
   1. Goal of WOD is to finish. It is also to move quickly. Move Fast, Push Yourself.
   2. The weight should be like where you can do every set unbroken for the Push Press, KBS, and Front Squat
   3. Planks – it is one min of accumulated planks each round, if you drop you still have to make up the time you spent on the ground
      1. If your planks are going to be an issue then go even lighter on the weighted movements to assure you have the time and energy necessary to finish the WOD.

Repeated on 7.2.13

Repeated on 2.25.15

Shoutouts: Yomaira 2yr anniversary

Box News:

• Check out our Blog: Here
• NEW PROGRAM !!!! Pain Cave

Events:

• September 18, 2016: Air Trampoline and Dodgeball
• October 22,2016: Battle by the Bay 2