Benchmark WOD
DO NOT PARK NEAR CURB IN FRONT OF GYM
Strength
Bench Press: 5×3 @ 90% of 3RM from last week
Conditioning
“Front Rack March” – Compare to FRI25JAN2013
For Time:
400 Meter Walk with Bar
Every 15 steps, perform one Thruster
Rx: 115/75
The bar can only be held in the Front Rack or Overhead. 5 Burpee Penalty if the bar leaves those positions or is dropped. Using alternate grips or bar positions is considered scaled.
Extra
(If you rested Thursday) Alternate:
Russian KBS: 5×15 AHAP
Pendlay Row: 5×8 AHAP
10 rounds:
15 ft. HS walk to wall reestablish straight body and hold for 15 sec.
Extra Conditioning
2 Rounds For Time:
1K Row
35 GHD Situps