Day 1
WOD 170626
warm-up – Coach’s Choice
A. Overhead Press 3RM Testing… strict/push/jerk… Athlete’s Choice
use 4 total sets to test your 3RM… lift @ 0:00, 3:30, 7:00, 10:30
rest to 15:00 on timer, then B
B. 15:00 – 25:00 on timer… Pulling Strength Testing
… in this 10min block of time, test one or two of the following:
-max reps strict ring rows
-max reps strict pull-ups/chin-ups
-1RM weighted ring row… (criteria is to have feet elevated on 2 risers, and weight loaded at hips)
-1RM weighted pull-up/chin-up
(don’t wait until 24:00 on timer to test, because C starts @ 25:00!)
@ 25:00, go to C
C. 5:00 FLR Test…
-hold FLR for 5:00 – OR – accumulate as much holding as you can in 5:00
D. post WOD recovery
