Ok Folks, we spent quite a bit of programming on improving your L-Sit ability so lets show off today. If you want to attempt a more aggressive scale today than you did 30 days ago, that’s fine but it might mean you don’t PR your score. If you want to see that PR on the white board, I would recommend repeating this WOD with the same scales and loading that you used the first time. Good Luck!!!
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 the complex and athletes are allowed to miss as many times as they like without penalty
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 the first running of the 2018 September Benchmark – Good Luck!
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