TOP SPOON NUTRITION CHALLENGE BENCHMARK WODs

**Please watch the video for standards review**

Each WOD must be performed exactly the same way as was done the first time.  Go back to the notes from the first performance to see the weights used.  

If you worked hard on Monday and Tuesday, wait until thursday or Friday before performing these WODs to allow for recovery. 

WOD 1
3 MIN AMRAP
7 Pushups(HR) 14 Pushups (HR)
7 Ring Dips
7 KB Swings @ 55/35

—REST 3 MIN —

WOD 2
5 MINUTE AMRAP
10 Burpees to a Plate
5 Front Squat (Heavy)

—REST 3 MIN—

WOD 3
For Time
50 Hang Power Cleans @ 50%
(OR you choose the weight)

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