July 25, 2016

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Today’s WOD is another test. It is important you give maximum effort as you will see the programming in the coming weeks will be based off this testing. Naturally, there will be re-testing towards the end of the programming to compare your progress. Maximum effort. Maximum results.

 

(WOD)

 

COMPLETE 3 SETS (MAX EFFORT!):

250m Row

20KB Swings (70/53)

25 Burpees

20 KB Swings (70/53)

250m Row

…Rest/walk x 11 minutes…

 

 

(SUPPLEMENTAL)

 

*Complete after you’ve recovered from the main WOD

 

A1) 8-10 Strict Toes-to-Bars

…Rest 30 seconds…

 

A2) 30-Second Pullup (hold at top)

…Rest 30 seconds…

 

A3) 30-Second Plank (hold each side)

…Rest 2 minutes. Repeat A1-A3 x 4 sets total…

 

(BURN)

 

AMRAP 5 MIN

8 Cal Assault Bike

10 Alternating DB Snatches

35 Double Unders

…Rest 2 minutes. Repeat x 3 sets…

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