Benchmark WOD – We repeat this one every six weeks or so to measure progress.
Strength: Deadlift 5×5
Then, for time:
500m row OR 400m run (do this only ONCE)
Then three rounds of: 5 Pull-ups (kipping OK)
10 KB Swings (24/16k)
10 Burpees
You get two numbers that we will be tracking – the weight of the last round of 5 that you were able to complete and the time for the timed portion of the WOD.
