Pick one of the following benchmark WODS

NICOLE

     20 min AMRAP of

          Run 400m Max reps pull ups

KAREN

     150 wall ball for time 20/14lb ball 10/9’ target

ISABEL

     30 snatch for time 135/95

* if you choose Karen or Isabel pick a gymnastics movement to test your max reps also, ex.

• Pullups
• pushups
• hspu
• mu’s
• t2b
• plank

PureFit  Team WOD: 1000 M Row/Ski 10 Farmer-Carry Shuttles (DB/KB in each hand) 10 Plate-Carry Shuttles 40 Wall Ball Situps 40 Squats 1000 M Row/Ski **One partner working at a time!  If you would prefer to do this individually then cut distance and reps in 1/2 MWOD PreWOD: Posterior shoulder Stretch -Place band around rack at waist height. Wrap a hand in the band.  Keeping palm face up,pull band across your chest while leaning over at the waist. Allow band to pull your arm across your chest and stretch the back of the shoulder.  Pull the band away from the rack using only the shoulder, hold for 3-5 seconds. Relax letting the back pull the arm back to the post for 8-10 seconds. Repeat 5-7 times. Switch sides. PostWOD:  Spend 5 Minutes Mobilizing Joints/Tissue of your choice.