physical. 12/02/14

    Benchmark. Slayer.


    “Raining Blood” (Slayer – “Reign in Blood”)

    5 Burpee box jumps @ 20″ W, 24″ M
    7 Kettlebell swings (35lb. W, 55lb. M)

    4:17– count rounds and completed half-rounds for score.

    There is no designated rest- if it is needed, keep it short and specific
    (3 breaths or less)

    Rest up to 3 minutes, then 3 rounds of:

    20 Jumps (Box jump, broad jump, lateral jump, jump squat- vary by round as desired)
    10 Row (Bodyweight row, standing 1-arm row, standing barbell row– vary movement/ weight by round as desired)
    1 minute Airdyne- max distance/ calories
    1 minute hollow rock/ hold

    Hammer position, standardize breathing, and scale movement and/or weight if position breaks.