By: 321go 1 Comment

Everyone deserves a cheat day! Some people take it to far… 

Announcement: The benchmark workouts might start changing days!  Who knows what day the next one will be on?  Also, their might be multiple benchmarks in a week too!

Friday WOD

Strict Pull ups L-Pull ups (Kip or use a band if you have to)

Weighted Push ups

– 2 – 3  4 – 5 – 6 – 7 – 8 – 9 – 10

Cool Down

Front Squats

Add weight after each successful set (Feel free to use the racks and make some noise, or just work on higher reps and lighter weight) 

3-3-3-3-3-3 or 10-10-10

Advanced  Intermediate  Foundational

Scale to capabilities


  1. I’m pretty sure that was only the first plate for gorged Mike….

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