Benchmark Monday 12/30/13

Barbell Work
15 minutes to establish a 1rm of the footing complex:
1 snatch + 1 hang snatch(above knee) + 2 overhead squats

WOD
“Christine”
3 rounds for time of:
Row 500m
12 Deadlift, body weight
21 Box Jumps

Compare to 7/12/13

Basics
For time:
Row 500m
40 Sit-Ups
30 Push-Ups
20 Pull-Ups
10 Burpees

Old video, old  standards on the box jump but still motivating to watch and cool to see Pat Barber 5 years ago!

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