Hey guys! Another awesome Benchmark WOD today. Make sure you try and get to the gym, because we will be doing this WOD in the upcoming weeks. Like I said before, Benchmark WOD’s are a great way to gage your improvements. Looking forward to seeing you at the box!

SWOD: Mobility

WOD: Fight Gone Bad

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75 pounds (Reps)

Box Jump, 20″ box (Reps)

Push-press, 75 pounds (Reps)

Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.