Strength/Skill Development
A1. 1 1/4 back squat @ 40×1. 8, 6, 6, 4 reps.
A2. Bent arm hang: accumulate 50-60% of your max x 3 sets.
Rest 2 minutes.
Or if you were not in class yet this wk:
Strength Testing
A1. Deadlift: Build to a single @ 3010
A2. Close-grip (14″) bench press: Build to a single @ 3010
WOD
Complete 3 rounds of:
30s work, 30s rest at each of the following stations:
Agility ladder 2 in, 2 out (up & back = 1 point)
Burpees
Row (calories)
Mountain climbers (1 on each leg= 1 point)
Rest
Post BS x 4 and total score for workout.
Name Reps BS
Tina 133 95
Ozzie 123 105
Menne M 125 115
Ward 144 115
Tom H 119 115
Diane 94 50
Hans 110 125
Kirk 98 115
Eva 133 65
Bryan 108 150
Allan 119 100
G Mo 116 55
Callahan 154 75
MCK 180 75
Anthony 148 BS 225 BAH 1:09
Laura 81 75
Gail 170 105
Holland 128 300(DL) 215(CGBP)
Chris 103 100
Shannon 187 140
Sarah McK 155 105
Kim 140 115