Benchmark AND Endurance W.O.D. Thursday 1/4/18


Benchmark AND Endurance W.O.D. Thursday 1/4/18

Benchmark AND Endurance WOD – 40 min cap

*Download the Sugar WOD app on you phone to track all your workouts as CFR is synced with our daily WODs and you can see your performance as well as others at the gym


100 Pull-ups

100 Push-ups

100 Abmat Sit-ups

100 Air Squats

You must complete one entire movement before moving to the next movement.  No partitioning.

*Scale Pullups 1:1 Jumping Pullups and 1:1 Ring Rows

*RX – Pushups must aim to touch or get close to touching chest to ground, and then fully locked out at top.  Scale Pushups down by starting with inclined ring pushups OR off a box OR on your knees

*Abmat Situps – form a diamond with your legs.  Your shoulder blades must touch the ground and then come up and hands touch toes and torso is straight up and down = 1 rep (coaches please watch)

Post total times!