My next WOD for benchmark week was Crossfit Total.
Mobility WOD flexibility in shoulders(See below)
3 attempts on max rep unbroken double-unders.
This Mobility WOD about killed me! I knew I had shoulder issues, but I really had no idea they needed this much work!
After you are warmed up, you have three attempts to get your 1 rep max in:
* You only have three attempts, and you must do it all in one session.
I did CFT back in June, and wasn't exactly thrilled with my score. I had a goal to at least improve by 20#. I actually improved by 35# and PR'd in Back Squat and Deadlift!
It was a great lift day!