Benchmark WOD: “Hope”


Information about Justin’s services are as follows:

McKenna-Oulette Funeral Home in Centerville Lowell at 327 Hildreth St. Lowell ma from 2pm-8pm this Wednesday July 11th 2018

St. Rita’s Church – 158 Mammoth Rd in Pawtucketville, Lowell Ma the following Thursday July 12th.

Chris, McGuire, and I will attend at 2pm on Wednesday. If you would like to meet up with us and go as a group we can gather in the parking lot before. I know attending solo can be uncomfortable. My email is [email protected] and I will be at the gym 5:30-2 Monday and 10-close on Tuesday if you would like to touch base before.

Warm Up
Jog 400m
Grab box & Barbell or PVC Pipe
Then 1 round, 1 min on/:20 rotate
Muscle snatches w/ BB or PVC
Lateral step up & overs
Thrusters w/ BB or PVC
Strict pull ups/negatives

Three rounds of:
Power Snatches (75,55)
Box jumps (24,20)
Thrusters (75,55)
Chest to bar Pull-ups

“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 good score. One point is given for each rep.

Scaled – (55/35)

Compare to 7/11/2017
Compare to 7/12/2016
Compare to 7/16/2015

Extra Work
Work up to a heavy weight for the complex
2 Power Clean
2 Power or Split Jerks

4:45 Conditioning & Bootcamp  
4 Rounds
In 8 Minutes Complete
500m Row
0.8 Bike
400m Run
Then AMRAP Double Unders
Rest 2 Minutes

(38 minutes)