WOD – 209.3 –

Durability

Band Face Pull – 90 Second AMRAP x 1 set

Skill/Strength

Sumo Deadlift Block Pull – Work up to 1 Heavy set of 5 reps – No Touch-n-Go Reps

WOD

4 Stations – 1 Min Work per Station – 30 Seconds Transition – 3 Rounds

Station 1 – Push-Ups (1=1)

Station 2 – KB Sumo Deadlift Highpull (53/35) Rx+ 70/53 (1=1)

Station 3 – Ring Plank (:15=10, :30=25, :45=40, :60=50)

Station 4 – Erg Bike (1 calorie = 1)

Athletes, all reps equal 1 point to your score except the ring plank which has points per time held. Just count in your head or look at the clock, either works.

Scores from Thursday

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