Durability
Single Leg RDL – 45 seconds per leg – 1 set – no sneakers
Skill/Strength
Tabata Hollow Rock
-Try it straddled for a new challenge
WOD
2 Rounds – 3 Stations – 3 Minutes Per Station
Station 1 – Burpee MB Shuttle (20/15) (1 rep = 2 points)
Station 2 – Walking Lunges (4 reps = 1 point) Rx+ 50/35
Station 3 – DB Anchored DB AbMat Sit-Ups (12/7.5 or 8) (1 rep = 1 point)
Athletes, this looks like a cool WOD to me. I hope it ends up actually being cool! Large classes will run two heats so that we can all complete this workout as written with only a 3 minute delay for group two. Burpee MB shuttles look very fun in my mind, cannot wait to share that with you all. Walking lunges will happen in a circle, around the edges of the group space and the Sit-Ups will happen along the walls with DBs against the wall.
Scores from Wednesday October Benchmark
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