Wednesday 12th March 2014: Pick a Girl & Make her yours!

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Yeah trust me – today’s WOD is not as kinky as it sounds.

Take one, two or even 3 of the following Bench mark Girl Workouts (or WODs depending on which side of the grammar line you fall on) and go all out! It’s good to set a benchmark so you will know what your goal is the next time you do any of these!¬†


For time:
Row 1,000 meters
Thruster 45 pounds, 50 reps
30 Pull-ups


Wall-ball 150 shots


3 Rounds for time of:

400 meter run
(35#W; 55#M) 21 Kettlebell swing
12 Pull-ups


50-40-30-20 and 10 rep rounds for time of:

Double Unders

Sit Ups


5 Rounds for time of:

800 meter Run

KB swings, 30 reps (45#W; 55#M)

30 pullups


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