Wednesday 6.26.19

• Please try to attend all four Benchmark days on Monday, Tuesday, Wednesday and Friday. If you miss a day, you can make it up on Thursday or Saturday. But please let the coach know before class.

• We want to celebrate your accomplishments in class! If you hit a personal record, ring the bell to let everyone know. Also, let a coach know before the lift so he or she can record your personal record. Finally, be sure to post your personal record on the PR window by the boxes.

A.
10min
1 RM Clean (Power or Squat)
*If 3 RM Back Squat is Less than body weight find a Max distance under Hand med ball toss 35/25

B.
15min
Dot Drill For Time x 3 Attempts

-5min Rest-

C.
Essentials:
4 Sets
Barbell Thrusters x 5 reps
Barfacing Burpee x 5 reps
Wall Ball x 5 reps
Vertical Ring Pull x 5/3 reps
On the 2:30 minute Marks

Fitness:
4 Sets
Thrusters x 5 reps 115/75
Barfacing Burpee x 5 reps
Wall Ball x 5 reps 20/14
Strict Pull Ups x 5/3 reps
On the 2:30 minute Marks

RX+
4 Sets
Thrusters x 5 reps 135/95
Barfacing Burpee x 5 reps
2 for 1 Wall Ball x 5 reps 20/14
Strict Pull Ups x 5/3 reps
On the 2:30 minute Marks