Benchmark: “Hope”

Marc P
Marc P

Warm-up
Run 2 loops

Spend 5 minutes mobilizing the shoulders

Skill
3 Rounds Not for Time
50 Ft Handstand Walk
1 Legless Rope climb in L-sit position

-if cannot complete in “L”position work on kip.
-If cannot complete legless rope climbs, complete 5-10 strict fat bar pull-ups/ and or practice static hold on rope

WOD
“Hope”
3 Rounds of:
Burpees
Power Snatch (75,55)
Box Jumps, (24,20)
Thruster (75,55)
C2B Pullups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for a good score. One point is given for each rep.