BENCHMARK WOD, Jennifer: AMRAP 26:
10 pull-ups
15 KB swings (35/53 lb)
20 box jumps (20/24 in)
Intermediate: AMRAP 26:
5 pull-ups
15 KB swings (26/35 lb)
20 box jumps (20/24 in)
Beginner: AMRAP 26:
5 ring rows
10 KB swings (18/26 lb)
15 box step-ups (16/20 in)
– Rest 2:00 between rounds.
Home Workout: AMRAP 26:
10 alternating dumbbell rows in a plank hold
15 dumbbell swings (35/50 lb)
20 object jumps or jump-overs (20/24 in)
– Use two dumbbells for the rows.
Cool down:
1 set:
1:00 double-forearm stretch
1:00 banded shoulder stretch/arm