DATE – Thursday October 16th
Warm-up: 10 min to complete Crossover symmetry “Activation”
Alternate in some dynamic lower body movements / personal squat prep.
WOD A) Testing: In 15 min, establish a 1 RM strict press
WOD B) 15 min AMRAP – (Programming cycle capacity testing WOD):
10 x Hand release push-ups
15 x Wallballs (20/14lb + 10/9ft)
20 x Kettlebell swings (24/16kg)
Be sure to record you score for this WOD in your training log. Note any modifications used so the same WOD can be replicated in 9 weeks time.
WOD C) Cool down/flush:
1km run or row @ 75%