In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Front Squat – 15 mins to hit a 1RM
Fitness: Front Squat – 15 mins to work in sets of 3 to hit an RPE of 8/9

Part 2 – Conditioning: “Propaganda”

Performance: 4 RFT of –

  • 21 Wall ball (20/14lb)
  • 15 Box jumps (24/20″)
  • 9 Pull-ups

Fitness: 4 RFT of –

  • 21 Wall ball
  • 15 Box jumps or step-ups
  • 9 Pull-up progressions

Is this a benchmark? No