You request and we do. The monthly benchmarks are back! Also, rope climb warning for Tuesday. You MUST come in with some sturdy shin protection in order to climb the rope safely. The more coverage you have, the better and 1 layer of sock is not nearly enough.
Durability
Band Pull-apart + Rotation – 2 min AMRAP x 1
Skill/Strength
Warm Up & Go
WOD
10-9-8-7-6-5-4-3-2-1
Alternating 1-Arm KB Swing (53/35) Rx+ 70/53
DB Box Jumps (50/35# onto 45# plate x 3)
Bench Press (155/95) Rx+ 165/105
Athletes, the KB swing is 10 reps per arm, 9 reps per arm, etc. and you can break your set whenever you want. The DB box jumps are 1 DB per hand and jumping onto a stack of 45# plate, not an actual wooden box. For the bench press, CFS borrowed 2 extra Rogue benches so that we could ensure that no more than 3 athletes would be working at each squat rack. This will minimize the wait time for a bench press but there will still be plenty of waiting. Be polite and wait for athletes to finish their sets or ask athletes if you can go ahead of them if they are needing more time to rest.
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