Benchmarks For This Week

LEGS	BAS	SAS	LEGS	BAS	OLY	WOD
​Max Hang Deadlift 1RM BaseLine Row 500m Squat x 40reps Sit Ups x 30reps Push Ups x 20 Reps Pull Ups x 10 reps	​Scoop Hold Arch Hold Pull Ups Push Ups Muscle Ups Dips (box/ Rings)	​Handstand Hold Middle Split Front Split Run 2km	​Row 1km Overhead Squat 50 Burpees Run 2km	​Run 800m Row 2km	​SOTs Press Clean and Jerk 1RM Front Squat 1 RM Run 500m Snatch 1 RM Strict Press Back Squat 1RM	​OPT 3 rounds, at 100% effort: Row 250m 10 Kettlebell Swings 70/53lbs 10 Burpees 10 Kettlebell Swings 70/53lbs 10 Burpees 10 Kettlebell Swings 70/53lbs Row 250m Rest 12 minutes between rounds.