Monday November 10, 2014

Read the Blog post before coming to class: Click here

TEST WEEK

Strength/Skill: Back Squat

Adv/Int: Test 3RM

Beg: Work up to your starting 5 rep weight, then complete 2 more sets of 5 at that weight. This is a weight you are able to complete all 5 reps with good form, full range of motion and consistent speed throughout all 5 reps. 

WOD:

TEST: 2000m Row (record your time and put it on the p.r. board. We will re-test this in 10 weeks)

-then-
5 rounds for Quality:
-Max top of pull-up hold
-30 sec. Hollow hold
-Max Ring Support Hold (or scale to box support hold)