4OCT2016

  1. Warm Up
    45-60 Seconds Samson Stretch
    10 m Knee to Chest
    10 m Figure 4 Stretch
    12 Inch Worm Push up
    400 m Run
    12 Inch Worm Push Up

    2. 100 m Sprint Test
    100 m Sprint

    3. Pull Up Testing
    2x Max Rep Strict Pull Ups
    2x Max Rep Kipping Pull Up

    4. 1 RM Front Squat Test
    In 20 minutes build to a heavy single 1 Rep Front Squat. We will use this number in the upcoming weeks.

Posted in: WOD

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