Benchmark WOD – We repeat this one every six weeks to measure progress.
Strength: Deadlift 5×5
Then, for time:
500m row (do this only ONCE)
Then three rounds of:
5 Pull-ups (kipping OK)
10 KB Swings (24/16k)
10 Burpees
Finisher: 40m Barbell carry (125/95)
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