Time For A Bench Mark

7 Sep

Warm-up
Coaches choice


WOD
You are to complete ONE of the following benchmark WODs, your choice.  These are all longer ones that is why there is no strength today.  SCALE AS NEEDED.  Do not overreach your limits. 

Choice # 1
"Barbara"
5 rounds EACH for time;
20 - pull-ups
30 - push-ups
40 - sit-ups
50 - squats
3 min rest  <--- REQUIRED


Choice # 2
"Chelsea"
Every Minute On the Minute for 30 Min'
5 - pull-ups
10 - push-ups
15 - squats


Choice # 3
 "Eva"
5 rounds for time of;
800m run
30 KB swings @ 70-72# (2pood)
30 pull-ups


Choice # 4
"Kelly"
5 rounds for time of;
400m run
30 box jumps @ 24"
30 wall balls @ 20#


Choice # 5 HERO
"Badger"
3 rounds for time of;
30 - squat cleans @ 95#
30 - pull-ups
800m run


Choice # 6 HERO
"Jerry"
For time;
1 Mile run
2k Row
1 Mile run