03/12/12 – NC Benchmark WOD

Nutrition Challenge – Please start weighing in.  You must email me your weight! Please use the gym scale.  No shoes!  Also, if you are taking photos at home, they need to be emailed to me, otherwise we will take photos in the office.

Katie and Kim deadlifting like pros
Beth getting crazy on the box jumps

Benchmark WOD – 15 min AMRAP (Benchmark lift announced tomorrow)

  • 10 Burpees (Jump to 45# plate, pausing with control)
  • 15 Box Jumps (24″/20″)
  • 20 Sit Ups
    • NOTES – We are going by the honor system with scores.  Please don’t make things awkward by doing crappy reps.  Also, don’t dog the first one just so you can “crush” it the second time around.  Don’t bring that kool-aid to a gym party.  You have until 03/20 to complete this workout.

Alternate WOD for those suffering from 12.3

  • 15 min AMRAP
    • 30 Sec – Hollow Hold
    • 20 Steps Walking Lunge (30#/20#)
    • 10 Calorie Row

6 thoughts on “03/12/12 – NC Benchmark WOD”

  1. I apologize in advance for the dumb-ass question, but if we aren’t doing the nutrition challenge and aren’t doing the Open WODs, which WOD do we do on Monday? Do we choose?

  2. I’m suffering from 12.3, as well as those swings from yesterday. I’ll see y’all Thursday.