Friday August 28th- “BENCHmark Day”

**Hey there #Utefam I wanted to let you in on a lil’ secret…. the next 5 weeks of programming will have a special WOD each week!  You will get a chance to test yourself against your past self from The Open 2015!!  We will be re-doing all 5 Open workouts, one each week 🙂 Bring on the AMRAPS baby…that is all…**


Friday August 28th- “BENCHmark Day”


Pre Work- Find a 1x rep max bench, think safe 1x rep max, we are not used to the movement, fellas I know you USED to bench 315# well that was before your functional fitness days eh 😉

**try something like 10x reps with bar or base weight, 6x, 5x, 4x, 3x, 2x, 1x…..


WOD- Helen

3 Rounds-

400m Run

21x KB Swings (16/24kg)

12x Pull Ups

Score= Time and Bench max.


Post Work- Spend 5-10 min working on mobility/core.