Durability
1-Arm Straight Arm Band Pulldown – 30 seconds per arm
1-Arm Band Pushdowns – 30 seconds
Band Pull-apart – 30 seconds
Skill/Strength
10 Min EMOM
Every minute, complete the following complex with as much weight as possible
Squat Clean + Front Squat + Jerk
Athletes have the entire 60 seconds to attempt to complex and athletes are allowed to miss as many times as necessary
The goal should be to lift as much as possible with little to no missed reps
The total weight that you successfully lift today is Part 1 of your September Benchmark Score
WOD
2 Rounds
10 L-Pull-Ups
20 Bar or Box Dips (Rx+ Ring Dips)
40 KB Goblet Squats (53/35) Rx+ 70/53
15 Minute Time Cap
Scores from Tuesday
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