BENCHMARK WOD OPEN WORKOUT 20.5: For time, partitioned any way:
40 muscle-ups
80-cal row
120 wall-ball shots (14/20 lb)
– 20:00 time cap.
Intermediate: For time, partitioned any way:
40 chest-to-bar pull-ups
80-cal row
120 wall-ball shots (10/14 lb)
Beginner: For time, partitioned any way:
40 jumping pull-ups
50-cal row
60 wall-ball shots (6/10 lb)
Home Workout:
For time, partitioned any way:
40 dumbbell devils presses (20/35 lb)
60 shuttle runs
80 dumbbell thrusters (20/35 lb)
– Use two dumbbells.
– 20:00 time cap.
Cool down: 1 set:
1:00 cobra stretch
1:00 couch stretch/side