Warm-up:
3 Rounds
100m Run
5 Squat Thrusts (Burpee w/out Push-up)
10 Wall Squats
15 Scorpions
“Benchmark Wednesday”
Choose 1 of the following Benchmark Workouts:
“Elizabeth”
21-15-9
Squat Cleans (135/93#)
Ring Dips
Or
“Kelly”
5 Rounds
400m Run
30 Box Jumps (24/20″)
30 Wall Balls (20/16#)
(35 Min time cap)
