In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance and Fitness: 2 Hang Cleans – EMOM for 10 min – climbing in weight

Part 2 – Conditioning: “SSC Benchmark” …or the WOD formerly known as: “CFJC Benchmark” (Level II Athlete Test)

Performance: For time –
Run 400m (once) …then 3 rounds of

  • 5 Pull-ups
  • 10 KB Swings (24/16k)
  • 10 Burpees

If you have completed this wod under 5 minutes, feel free to upgrade to C2B pull-ups and/or a heavier KB

Fitness: For time –
Run 400m (once) / or Row 500m …then 3 rounds of

  • 5 Ring Rows or Pull-up Progressions
  • 10 KB Swings
  • 10 Burpees
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