BENCHMARK WEEK DAY 1 - ANNIE & GRACE

Monday 25th of May 2015
Day 1 of Benchmark Week. A great opportunity to test yourself and start tracing your scores.

WARM UP: Rope Jumping 10 min - practice your Double Unders

SKILL: Clean & Jerk pipe drill and empty bar practice

WOD 1: ANNIE - For time 50-40-30-20-10 Double Unders / Sit ups. If you are doing single unders threefold the amount. Cap time: 10 min.

6 min rest and time to build up your Clean and Jerk weight for WOD 2. 

WOD 2: GRACE - 30 Clean and Jerks for time (62/43kg). Cap time: 7 min

COOL DOWN: Stretching

NOTES: Two WOD's that feel like a race against time. Try to finish Annie around 7 min and Grace around 3 to 4 min. Write down your score and know your numbers!