Group warm-up: Intro Benchmark (with run or row) – for time – 10 min time cap
- 500m Run or row 400
- 40 Squats
- 30 Situps
- 20 Push ups
- 10 Pull-ups
Beginners: Use band assistance for pull-ups
Mobility – 10 min to open hips for squat – test/retest the squat position – contract/relax: http://www.youtube.com/watch?v=DoXIIVywwic
Strength: 2 Clean to thruster – EMO2M for 12 minutes – increase weight each round if possible
Then, CFJC Benchmark – for time – 10 min time cap:
Buy in – Run 400
3 rounds of:
- 5 Pull-ups
- 10 KB swings (24/16k)
- 10 Burpees
Beginners: Band assistance, lighter KB
Advanced: If you have done the CFJC Benchmark WOD in less than 5 minutes, upgrade to C2B pull ups, burpees over 12″ hurdle, and heavier KB (30/24k)
