Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)
15 Jumping Pull-ups/Standing Pulls
15 Push-ups of the type used in your warm-up
15 Sit ups (do not do crunches)
15 Squats (depending on ability)
Post time to comments.
Benchmarks are named the way hurricanes are named. They are also referred to as the “girls.” These girls leave you wrecked! The purpose of the benchmark WODs is to gauge your progress. They usually come up weeks to months apart. When they do you want to see how you did against your last time. Hopefully, you crushed it. (This is also why I say to post your times to the comments. It makes it easier to track.)