M

.

Trigger/Warm-up/Mobilise/Activate

.

1) If you missed “Grace” yesterday – please complete this benchmark WOD today!

.

OR

.

1) OHS (from a rack)

3-3-3-3-3 (Last done 22 August and 19 September)

*Better your previous loadings

UWS athletes – Work to a 3RM from the ground (i.e. not out of a rack) and then end with 2 sets from the rack

.

Score = Load

.

then…

.

2) Complete the following for time:

Run 2 km

200 DU’s

Row 2 km OR 200 SDHP (13 kg / 20 kg)

.

Score = Time

.

Featured Image – Lauren Fisher (Rogue Fitness Black) on Chest to bar Pull-up’s (Image courtesy of CrossFit, Inc.)