21-15-9 reps for time of:
20 Min AMRAP
*If you want to increase the intensity, replace the above movements with the following:
5 Chest-to-Bar Pull-ups
10 Ring Push-ups
15 Goblet Squats
**Score is total number of completed rounds + partial round reps.
3 rounds for time:
Run 400 meters
1.5-pood kettlebell swings, 21 reps
Alright crew, it's time for another Friday benchmark WOD. Today's test of mettle is going to be Mary. This is one of the infamous "Girl WODs", so make sure to record your results because you will see it again and you will want to track your progress. Without further ado, her she is...
Complete as many rounds as possible in 20 minutes of:
5 Handstand push-ups
10 1-legged squats (Pistols)