Wednesday 7, January 2014

Assessment Day 3

Warm up:

Group
1000m row
3x
10 death march
10 push ups
10 OHS - light bar

Assessment:

Back squats
1 rep max
5-5-5-3-2-1-1-1

Max effort strict chin ups
400m run

Metcon:

3x
5 strict press 42.5/30kg
5 push press 60/42.5kg
5 jerks 72.5/50kg
10 burpees

***total time for round 1
***total time for complete WOD