In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance and Fitness: Bench press or Push-press – work to a heavy set of 3

Part 2 – Conditioning: “Maiden Tower”

Performance and Fitness: AMRAP 10 min of –

  • 10 Russian KB Swing (AHAP)
  • 10m Broad jump
  • 100m Shuttle Run

Is this a benchmark? No