WARM-UP
400M RUN
20 STRICT T2B
20 KIPPING T2B
REVIEW AND DRILL PUSH PRESS
STRENGTH
15 MIN TO FIND 3RM PUSH PRESS
WOD (ALL TESTS ARE PR BOARD WORTHY!)
TESTER 1 = MAX UB DOUBLE UNDERS (3 ATTEMPTS)
(IF YOU CANNOT GET BIG UB SETS YOU WILL SPEND 7-10 MIN PRACTICING DOUBLES)
TESTER 2 = 500M ROW FOR TIME
TESTER 3 = 800M RUN FOR TIME
* YOU WILL HAVE 30 MIN TO COMPLETE ALL TESTS ABOVE. MAKE SURE YOU REST AS MUCH AS POSSIBLE UNTIL YOU ARE FULLY RECOVERED. THESE MOVEMENTS ARE ALL OUT EFFORTS. I DONT WANT ANYONE COMING IN AND GOING 80% TOMORROW!
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| RESULTS FROM 9/22/14 |
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