WODs

Rest day

930AM For time with a partner:180 wall-ball shots (5/7 kg)30 ring muscle-ups60 DB clean and jerks (12.5/20[…]

Benchmark III 2,000m row time trial

Rest day

Benchmark IICROSSFIT TOTAL For load:1-rep-max front squat1-rep-max shoulder press1-rep-max deadlift

5 rounds for time:400-m run20 lateral KB jump-overs10 double-KB walking lunges (12/16 kg)100-m double-KB farmers carry (12/16

Benchmark I For time9-7-5Pull-upsSquat snatches (65/95lb)