Pump & Run

SKILL

2-4-6-8-10

Snatch KB Swing

WOD

Pump & Run:

ME Bench Press

2 Mile Run

ME KB Swing (1.5/1) 

This will follow standard pump & run rules, for the bench press portion, based on age & body weight.

AGE                      MEN            WOMEN

                             % of body weight

39 and under         100%            70%

40 – 49                  90%             60%

50 – 59                  80%             50%

60 – 69                  70%             40%*

*Minimum lift is 45 pounds

An athlete’s run time will be reduced by 20 seconds for each lift

(maximum 30 reps). This will allow a runner to reduce their run

time by 10 minutes based on 30 reps (maximum allowed). If they

bench presses their weight 12 times - 4 minute will be taken of the

finish running time.

Reps- Bar must touch athlete's chest and be fully extended or a no count will be given. An athlete’s back and butt must remain in contact with the bench or it is a no rep.

The 2 mile run is a mass start after the finish of the bench press portion.

Immediately finishing the run athletes will then do the unbroken kettlebell swings (with a cap of 20). Kettlebell can not rest overhead or on the floor. First rep that does not go straight overhead breaks the string.