crossfit WOD

benchmark day
-pick a named WOD, LIFT or ELEMENT(S)
default wod:

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

default strength club wod:

snatch 1-1-1-1-1-1-1
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crossfit athletics team WOD:

21-18-15-12-9-6-3 rep rounds of:
135 pound Sumo deadlift high-pull
Pull to inverted hang and lower as slowly as possible

On SDHP’s, pull the bar to make contact under the chin. On pulls to inverted hang, keep arms, trunk, hips, and legs as straight as possible, both up and down. This is not for time.