WOD: “Rich – Benchmark WOD” -Wed 8.19.15

Strength: Shoulder to Overhead, 5, 5, 3, 3, 3 (start at 75% and add weight as needed)

WOD: Fight Gone Bad 

Alt Kb Thruster (35/25)


Crunch to Press (25/15)

Hi-Low Plank

Push Press (75/45)

5 Rounds

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.  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.



Last Done: 6.5.14


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