Nitin.
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Pic: Angela Clancy

CBD BENCHMARK CYCLE WoD (Retest):

"Mr Joshua"

5 Rounds For Time:

China Town Run

30 Sit Ups

15 Deadlifts (115 / 80 kg)

This marks the start of RETESTING your CrossFit CBD Benchmark Cycle WoDs! (If you aren't aware of what that is read here to see the original Blog post, & then Click here to see ALL the Benchmark WoDs you will be getting tested on multiple times over the next year).
This one tested your work capacity & your ability to brace your midline under heavy loading whilst breathing hard! We're sure you remember the feeling last time round that it felt like someone as adding weight to your bar when you were out on your runs! Brace that midline & don't give into a poor position.
Look at your previous score and see where today takes you.
Do remember, these particular Benchmark WoDs WILL be getting tested again within 4 months so be sure to ACCURATELY record, on your Beyond The Whiteboard account, any scaling or notes you will want to look back on when we do it again in August! For this one compare to 14/04/18
Take another note. The original WoD has GHD sit ups written in there. If last time we had you do Ab-mat sit ups and you had hoped to use the GHD today, have you been putting in the work on the machine?? If not (& we mean regular bouts of volume each week). If not then you won't be using the GHD today.
Hold the standards. Form is priority as always.
25 Min Time Cap. Scale as needed.