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Strength: 1 RM OHS

WOD For time:
Run 400 meters
50 pull-ups
Run 400 meters
50 push-ups
Run 400 meters
50 sit-ups
Run 400 meters
50 air squats
* Fitness 200m run, 25 reps of each movement, use gymnastics variant if no kipping pull up.

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Strength: 1 RM Deadlift

WOD: 3 RFT of:
200m run
20 alt KB snatch 35#/53#
10 box jumps 24#/30#
*Fitness=26/35# kb, 20/24″

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WOD 3 rounds of:
60s Row for Calories
60s Pull ups
60s WB’s 14/20#
60s Forearm Plank hold
60s Burpees
Rest 60 sec
* Bar MU = comp
* Fitness use gymnastic variant
* Your score is round with least amount of reps
* Plank seconds held unbroken = reps (must be unbroken)

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Strength: Retest 1 RM Bench Press

WOD Megan 21-15-9 reps FT of:
• Burpees
• KB Swings 35/53#
• Double-Unders

* Fitness DU attempts or X2 single unders

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Strength: Retest: 1 RM Front Squat

Strength: Retest: 1 RM Push Press
* 40 min to get all strength completed.

RE-TEST BENCHMARK WOD (042516)
Bend The Bar “The 100”
20 push press 65/95
5 burpees
20 OHS 65/95
5 burpees
20 hang power cleans 75/115
5 burpees
20 front squat 75/115
Fitness=55/75, 65/95
Comp=75/115, 95/13

UNLOADED
20 DB Push press
5 burpees
20 OH Lunges (bumper) 25/45#
5 burpees
20 DB Hang power cleans 
5 burpees
20 DB Front squat

Core Development – Get Up Sit Up
3x 5-8 reps

* If needed use buddy to anchor heels, may use DB instead of KBs.