WOD – 215.5 –

Durability

Knees Up Bird Dog x 90 Seconds x 1 set

Skill/Strength

Sumo Deadlift

-Work up to a heavy single, then -15% for 2 more sets of 3 reps

-All reps are dead start

Stefi Cohen folks, rewriting the rulebook!

WOD

3 Rounds

1 Minute Erg Bike AMRAP (L10/L7) (1 Cal = 1 Point)

-30 second rest-

1 Minute Double Unders (Rx+ Tripple Unders) (3 Reps = 1 Point)

-30 second rest-

1 Minute Rower (1 Cal = 1 Point)

-30 second rest-

1 Minute Plate Pinch Grip Sumo Deadlift High Pull (45/25) (1 Rep = 1 Point)

-30 second rest-

Scores from Monday September Benchmark ReTest

Congrats to everyone who improved their score from 30 days ago! Those pull-ups looked great. Wednesday will be the October benchmark, good luck!

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