WOD: “Rich – Benchmark WOD” -Thurs 6.5.14

Championship FBG – 5 Rounds

Alt KB Thruster (35/25) Holding 2 KB/DB


Crunch to Press (35/15)

Hi-lo Plank

Push Press (75/45)


In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.


Performed again on: 8.19.15













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