WoD 121112

Its time for another bench mark week. If you had a chance to read the board over the course of the last week. The you will have a slightly better understanding of one of the purposes of these weeks, 
When we focus on Recovery we do so through the reduction of volume over the week. we will spend more time focusing on mobility and recovery immediately after the work outs. In this way we can keep the intensity high while still focusing our time on recovery. Nutrition sleep and mobility on your ow time should always be a priority for you guys and this week is no exception. 

The Bench Marks this week are

Daniel
Front squats
5K Row
Linda
Mary
Clean and jerk 
Retest of your Goats work
Testing of new goat ( you can choose to repeat the same one )  

Todays bench Mark in Honor of Veterens day is 

Daniel

50 Pull-ups

400 meter run

95 pound Thruster, 21 reps

800 meter run

95 pound Thruster, 21 reps


400 meter run


50 Pull-up

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on 

Thursday June 8th 2006.

First Posted 15 June 2006

There will be a 30 Minute cut off for this work out