Wednesday 10/28/15

Behemoth CrossFit – Group Class

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Push-up (1 set of max effort @ 00X1 OR @ 00X0)

For those of you that already tested on Monday and PR-ed your score. You have the option to re-test with a 1 second pause at the top or re-test at the same tempo with no pauses anywhere. Those that went from a rack system can re-test 1 level below their test level.

Options are:

1. Rack system 10 or 9

2. Rack system 5 or 4

3. Ground

KBS (3 sets of 4-6)

Kettlebell swing
3 sets with a partner:

A. KBS x 4-6

B. Natural GHR (https://youtu.be/MNFN5_mvsZk) x 5 + Partner hamstring curls (focssing on eccentric) x 5 + back extensions isometric hold x 10 seconds

Metcon (Time)

Compare to September 30th:

6:00 clock or completion, whichever comes first

30 wall ball shots

20 burpee box jumps

10 woman makers (Renegade row + clean + thruster + lunge left + lunge right)
RETEST. Compare to September 30th. Check your WODify and use same weights and box heights as 9/30!

Goal of this workout is unbroken, so utilizing weights and box heights that will allow for this is critical.

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