It’s BENCHMARK WEEK!

“Eva”
5 rounds for time of:
800m Run
30 Kettlebell Swings, 2/1.5 pood
30 Pull-ups

OR

“Kelly”
5 rounds for time of:
400m Run
30 Box Jumps
30 Wall Balls

Submit your scores here: LINK


CROSSCIRCUIT

7min ON / 2min OFF:
Station 1
Start with Damper 5 and work your way up to 10 (switch every round)
50sec. EASY
20sec. FAST

Station 2
AMRAP in 7min of:
Run 100m
10 Wallballs
10 KB Swings

Station 3
EMOM for 7min of:
Odd: 8 Dual Bicep Curl to Press
Even: 8 DB Side Raises

Station 4
Build up a heavy set of 3 Weighted Push-Ups

Station 5
AMRAP in 7min of:
6 Toes to Bar or Toes to Ring
6 Alternating DB Split Snatches
6 Drop Squats