BENCHMARK / HERO WODs

Angie Complete in order: 100 pullups 100 pushups 100 situps 100 squats	Murph Run 1 mile 100 pullups 200 pushups 300 squats Run 1 mile Partition the pullups, pushups, and squats as needed. Start and finish with a mile run. If you've got a 20# vest or body armor, wear it.
Barbara Complete 5 rounds, resting 3:00 between each round: 20 pullups 30 pushups 40 situps 50 squats	Jason 100 squats 5 muscle­ups 75 squats 10 muscle­ups 50 squats 15 muscle­ups 25 squats 20 muscle­ups
Ryan 5 rounds of: 7 muscle­ups 21 burpees Each burpee 12” above max reach	Griff Run 800m Run 400m backward Run 800m Run 400m backward
Cindy Complete as many rounds as possible in 20 minutes of: 5 pullups 10 pushups 15 squats	Chelsea Each minute on the minute for 30 minutes of: 5 pullups 10 pushups 15 squats
Mary Complete as many rounds as possible in 20 minutes of: 5 handstand pushups 10 pistols 15 pullups	Tabata Something Else Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are pullups, the second 8 are pushups, the third 8 intervals are situps, and finally, the last 8 intervals are squats. There is no rest between exercises.
JT 21-­15­-9 reps of: handstand pushups ring dips pushup	Nicole Complete as many rounds as possible in 20 minutes of: Run 400m Max reps of pullups
Annie 50-­40-­30­-20­-10 reps of: double­unders situps	Death by Pullups With a continuously running clock do one pull­up the first minute, 2 pullups the second minute, 3 pullups the third minute...continuing as long as you are able. Use as many sets each minute as needed.