Durability
External Shoulder Rotation + 30 Degree of Abduction
2 Sets to Fatigue per side – no rest b/w sides or sets
20+ reps per arm is the goal
Skill/Strength
Warm Up & Start
WOD
4 Stations – 90 Seconds of Work per Station – No rest b/w stations
Station 1 – Row (1 Calorie = 1 Point)
Station 2 – Sled Push (70/45) (1 Length = 10 Points)
Station 3 – Double Unders (10 Reps = 1 Point)
Station 4 – Rest
Notes – All athletes will begin this WOD in the order outlined above. Enjoy
Scores from the September Benchmark…Well done everyone, looking forward to the ReTest!
