Most Recent Benchmark was Baseline on Jan 6,2019 (16 days ago)

Tuesday Jan 22,2019

Gymversary Wendy B-4
Welcome Jay

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Time-Rx3
Warm-up
A- 200 m Row  
     (small knee bend, big hip hinge)  
B- 2:00 Step-ups
    5 Box Jumps
C- Seated Wrist Stretches
    2 Rounds
    7 Chin Grip Knee 2 Elbows
    3 Body Pulls
https://www.youtube.com/watch?v=q5qJcnvg_Pk

Skill
Rx: 1  J-Hook Rope Climb
Rx2: 2 S-Hook Rope Climb
Rx3: Accumulate 20 sec Hold J or H Hook

WOD
For Time
3 Rounds
1,000 m Row
    Rx2: 1,500 m
    Rx3: 1,000 m
35 Box Jumps Overs 24/20
    Rx2: 20/18
    Rx3: Step Overs  
5 Rope Climbs
    Rx2: 2 Rope Climb
    Rx3: 10 Jumping Pull-ups

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