Warm-up
Coaches Choice
MetCon
OCF Fall 2017 Nutrition Challenge BENCHMARK WOD
RX
For Time:
25 Pull-ups
50 Calorie Row
75 Overhead Squats, 45/35lbs
50 Box Jumps
25 Pull-ups
SCALED
For Time:
25 Banded Pull-ups or Ring Rows
50 Calorie Row
75 Overhead Squats, 45/35lbs
50 Box Jumps (step-ups allowed)
25 Banded Pull-ups or Ring Rows
LITE
For Time:
25 Banded Pull-ups or Ring Rows
50 Calorie Row
75 Dumbbell Thrusters
50 Box Jumps (step-ups allowed)
25 Banded Pull-ups or Ring Rows
Strength
Make up a lift you missed earlier in the week
A. Back Squat 5x5 @60%
B. Sumo Deadlift 5x1 @75-80%
C. Low Hang Squat Clean 7x1 @80-90%+
D. Back Squat 4x8 @60%
