Thursday Test Week

Partner warm up

MB sit ups

MB rotations

MB chest pass

Wall ball
Push ups
Jump overs

Skill

Sprint starting

WOD

Part #1

Row 500m for time

Rest 3 minutes

Max effort pull ups

Part#2

7 minute AMRAP

7 burpees

7 box jumps

CFE

Warm up

Run 400m

GHD sit ups

GHD back ext weighted

OHL

Dynamic walk

 

WOD

Part#1

1 mile run time trial

Part#2

100 thrusters W45/M75

**every time you put the bar down 5 burpees**