Baseline Time! Mon, 11/28

 

 

 

 

From Saturday’s WOD in the park. FUN!

We are going to continue to get some benchmarks for your journals.

Warm Up:
Group stretch
With a partner run 400m passing a medicine ball

Mobility/Skill: Level 1 Testing and “Baseline”
Max reps burpees in 1 minute, then…
Max reps Wall Balls, then…
Baseline:

  • 500m Row
  • 40 air squats
  • 30 sit ups
  • 20 push ups
  • 10 pull ups

We are going to repeat this baseline two more times for the WOD as well. Go for your best time each round!  Then after the WOD…

Strength:
OH Squat (Find a 1RM if you don’t have one) 75%x5, 80%x5, 85%x5+