Benchmark Monday

July 9, 2017

Warmup 

500 m row

Squat therapy 

10 ring dips

Push-up complex

 

Skill

Rope climb technique. 

 

"Filthy fifty"

For time:
50 Box jump, 24/20
50 Jumping pull-ups
50 Kettlebell swings, 1
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall balls 
50 Burpees
50 Double unders 

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