If you are participating in the Spring Break Survival Paleo Challenge, please remember to weigh in before Saturday and write down your weights for the benchmark workout.
We have gotten several questions asking how folks should go about completing the benchmark workout if you are unable to attend this Saturday. You will complete the workout on your own at the gym and record your own score and submit them to a coach. We will have forms at the front desk to pick up and you will be able to record your score on those sheets. The benchmark must be completed EXACTLY AS FOLLOWS:
3:00 Max Effort Ground-to-Overhead
2:00 Rest
5:00 to Complete Shuttle Run (Start at Striped line, 1st line – Back, 2nd line – Back, 3rd line – Back, Curb – Back)
*** You will rest the remainder of the 5:00 allotted for the workout. Ex. Finish run in 2:00, rest 3:00 OR Finish run in 4:00, rest 1:00
2:00 Max Effort Kettlebell Snatches
*** You DO NOT have to alternate arms or complete the same number of reps with each arm. You can do 100 reps with your right arm only if you so please.
Again, if you plan on completing this any time other than Saturday, please record your efforts on the form that will be available starting today and return them to a coach.
WARM UP
2x:
20 Air Squats
20 DU (40 SU)
10 Pushups
20 Squat Jumps
200m Run
MOBILITY
Lacrosse Ball – Hip
Hip Capsule Mobility (Fancy Way of Saying: Hip Stretch)
WOD
7 Min AMRAP:
7 Deadlifts @ 50% of 1RM Deadlift or (225/155)
11 Burpees
CASH OUT
Every Minute on the Minute for 10 Min:
5 Pullups
5 V-ups
