Durability
Band X Walk – 1 min AMRAP x 1 set
Front to Back Scale – 1 min per leg x 1 set
Skill/Strength
Warm Up & Start
WOD
4 Stations – 1 Minute Per Station – 30 Seconds Rest b/w Stations – 3 Rounds
Station 1 – DB Alternating Walking Lunges (50/35) (1/2 Length = 5, 1 length = 15)
Station 2 – Double Unders (2 reps = 1)
Station 3 – Strict Overhead Press (75/55) (1 rep = 1)
Station 4 – Tuck Hold on Floor (15 sec = 5, 30 sec = 10, 45 sec = 20, 60 sec = 30)
Athletes, we are going to complete this WOD with a rolling start so that everyone starts on Station 1 and finishes on Station 4. Coaches are going to encourage you to not only show sound mechanics but also aspire for quick reps. There will be plenty of rest so push it.
Scores from Monday
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