Monday 2/11/19

Warm up: 2 Rounds
5 sit ups
4 Beat swings
3 Squat stretches
2 HR Push ups
1 min row

Strength: Performed after WOD.

Strength / Endurance Test 1: Bench Press
Max Reps at Body Weight

Strength / Endurance Test 2: Front Squat
Max Reps at Body Weight (Taken from floor if possible)

*Use same weight as on 1/7/19. Only one set is required, but this should be a true maximum effort. For this reason the bench press should be spotted for ALL athletes, regardless of percentage of 1RM.

WOD: “Baseline”, For time, 10 min cap
performed in two heats with parter judging 
500m row
40 Air Squats
30 Sit ups
20 Push ups
10 Pull ups
* Compare to 1/7/19

Accessory: 3 x 30 sec holds
Shoulder Bridge