Benchmark Monday 2/25/13

We’ll miss this mug!

WOD

“Bear”
5 sets of the sequence:
7 rounds of:
1 power clean
1 front squat
1 pushpress
1 back squat
1 push press
*Rest between sets as needed.  Goal is max load in a set.  Cannot rest bar on ground during each set.

**Compare to 9/19/11

Basics
“Modified Jackie”
For time:
Row 1,000 meters or run 800m
50 Thrusters (PVC-45#)
30 Pull-ups or body rows
*We will start this WOD in 2-3 waves since we have 5 rowers.  The second and third wave will start at the nearest minute after the last athlete has exited the rower.  You will then subtract the time on the clock you started with your finishing time to get your work time.

Written by:
Just Paleo