Benchmark WOD – Wednesday 7/1/15

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Baseline: Pre SOP, Box Breathing, Rom Drills, Barbell Complex 45 – 95# / 25 – 65# Burpee Chaser

LSD Run, Ruck or Swim

Or:

Hero WOD: Operation Red Wings (Scale as Needed)

4 Rounds
3 Bear Complex (95/135)
200m Run
8 Barbell Burpees (95/135)
200m Run
8 Thrusters (95/135)
200m Run

Durability: 2 Mile LSD Run, 20 Min Warrior Yoga, Hydrate, Fuel and Journal Per POST SOP.