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Today in the classes we will be attacking “Angie” on our first Benchmark Day of the month.  Here are the format and standards for the WOD:


5-10 minute warm-up (as a group)

Two heats (20 minute cap for each heat)

Scaling options for the WOD are 80 reps, 60 reps, and 40 reps for each movement.  If you do not complete “Angie” before the time cap, your score equals the number of completed reps in 25 minutes.


Pull-ups – Chin over the bar at the top, armpit fully open at the bottom.

Push-ups – Chest touches the ground at the bottom, elbows completely locked at the top.  The body must move as a single unit (no broken cobra push-ups).

Sit-ups – Shoulder blades touch the ground at the bottom, shoulders break hip crease at the top.

Squats – Hip crease breaks below the top of the knee at the bottom, hip and knees locked out at the top.

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Workout of the Day
For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
*Complete all reps of each exercise before moving to the next.

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