WOD – 6-4-14 Benchmark Wednesday

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10 minutes of handstand stability work*

*If you are already proficient in getting upside down against the wall, work without the wall. You can also practice walking as well.



5 rounds for time:

7 muscle ups (14 pull-ups)

21 sumo deadlift high pulls (95/65)


This WOD will have a 25 minute cap. If you cannot do muscle ups, or cannot do them with consistency, now is NOT the time to learn. If you are advanced, but unable to do muscle ups consistently, then do chest-to-bar pull-ups.




1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, Colorado.

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