WOD Tue 7-2-13 – Testing Week – Day 2 “Fran”

WOD Mon 7-1-13 – Testing Week – Day 1
June 30, 2013
WOD Wed 7-3-13 – Testing Week – Day 3
July 2, 2013

WOD Tue 7-2-13 – Testing Week – Day 2 “Fran”

“Science!”

Day 2 of our test week 
Warmup:
750M warmup pace row
Then 3 rounds NFT
10 x arm circles L/R
10 x toe touches L/R
30 sec squat bottom hold
5 barbell thrusters
5 pullups
 
Benchmark WOD: “Fran”
21-15-9 Rep Sets of:
Thruster 95/65
Pullups
 
Strength Test: Shoulder Press
– 15 minutes to establish a 1 rep max
– Yes I know you just did Fran.  I didn’t say it was going to be an easy week!
 
Cool Down:
1) Walk/Jog 200 M
2) Barbell or foam roller triceps smash, alt – compression band at shoulder with a partner
3) Foam roller, lats and mid back
4) Foam roller, quads and hip pocket
 
 

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