In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: 5 sets of 3 reps @80% 3RM established two weeks ago (all at same weight)
Fitness: 5 sets of 3 working up to a RPE of 8

Part 2 – Conditioning: “Penny Lane”

Performance: E3MoM for 12 min (rest until next work period)

  • 200m Shuttle Sprint
  • 3 Muscle ups (or 6 C2B or 9 Pull-ups)
  • 12 Box jumps (24/20″)

Fitness:

  • 200m Shuttle Sprint
  • 12 Pull-up progressions
  • 15 Box step-ups (24/20″)

Is this a benchmark? No

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