Back Squat
1x5, 3x5
102.5kgs

5 Rounds
3 SDHP - 50kgs
3 HSPU
1 Rope Climb

3 Rounds, 2 minute Rest
400m Row - 1:22 average

50 Pull-ups
6 ropes (5m)
100 Push-ups
100 Sit-ups

15m of 30 on, 30 off
(#8)

http://www.marlborocrossfit.com/monday-1-6-13-performance-challenge-benchmark-day-1/

Strength (30 min):
15 Min. to establish a 1RM Snatch - 40lbs
15 Min. to establish a 1RM CNJ - 70lbs

W.O.D
5 Min. AMRAP
Bar Facing Burpees - 38

50 Box Jumps
10 Burpees

5 rounds for time

Bench press with uneven weights 4x10 reps

Lacee Kovacs Ladder”
AMRAP 10 min:
1 C&J (60/40kg), 1 Burpee Pull Up, 10 DU
2 C&J (60/40kg), 2 Burpee Pull Ups, 20 DU
3 C&J (60/40kg), 3 Burpee Pull Ups, 30 DU
etc…..
Pull Ups – Men: C2B, Women: Regular

3 rounds plus 18 DU. Used 45kg for C&J

With a 10 minute time cap on each complete:

Karen

150 wall balls w/ 20# ball 10' target (8:45)

Isabel

30 snatches @ 135# (4:50)

Grace

30 C&J @ 135# (4:20)

Pre-WOD:
5X3 Strict Press

WOD: 18 minute AMRAP
-15 Box Jumps (24"/20")
-12 Push Press (#115/75)
--9 Toes to Bar

W.O.D
In teams of 2 complete the following for time:
30 Burpee
100 Wall Ball (8)
150 Partner Med Ball Sit Up
100 Box Jump (18)
30 Burpee

Burpees must be split in half at buy in and cash out (15 each), Wall Ball and BJ can be partitioned however you would like, Partner Med Ball Sit Up are done together