Thursday 9/28/17

Strength:
Strength Option A: Retest – if you missed one of the recent tests, you may use this time to retest
5@50%, 5@60%, 3@ 70%, 2 @ 80%, 1 @ 90%, 1 @ 95%, Find 1RM in 3 attempts
Strength Option B: 5RM Rear foot elevated split squat
Recommended warm up: 5 / side with BW only, 5 / side @ estimated 12RM, 3 / side @ estimated 8RM, begin testing at a load that is tough but you feel confident that you will be able to make 5 reps, continue adding load by feel to establish 5RM.
WOD: “Nancy”, 5 Rounds for time, 20 min cap
400m run
15 OH squats (95/65)

Accessory: 2-position ankle dorsiflexion
1) standing calf stretch 3 x 30″
2) half kneeling loaded ankle dorsiflexion 3 x 30″