Most Recent Benchmark WOD was FRAN on Aug 23,2017 (210 days ago)

Saturday Jan 13,2018


Mini Mash
Partner WOD
Complete a 5K row
75 Air Squats
90 Box Jumps

HOW: Break it up any way you like. Only one partner may work at a time. While one partner is working, the other is holding a plank. If the partner holding a plank drops out, partners switch places.

Monster Mash
9-15-21 reps for time of:  
Burpee, bar-facing  
Overhead Squat, 95/65  

4 Rounds for time of:  
15 Kettlebell Swings, 70/53  
15 Chest-to-bar Pull-ups  
15 Calories, Assault Bike  

3 Rounds for time of:  
24 Wall Ball Shots, 20/14  
12 Power Cleans, 155/105  

*Rest 5 minutes between workouts.

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