2/8/13 – Friday

Written by josequan. Posted in Fitness

Rob Orlando

WARM UP

400 Meter run

Then…

Warm up to weight for front squat

WOD

40 minutes to perform:

FRONT SQUAT:
Find 1 RM, 5 RM and 10 RM (RM – Rep Max)

RUN:
Find 200 Meter, 400 Meter, 800 Meter for time

*SCORE TOTAL LOAD in STRENGTH
*SCORE TOTAL TIME in MET-CON
*SCORE individual loads and times in comments

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

 

Tests-

1) 10 minutes to establish a 1rm Push Press.

2) 1 attempt, ME UB Muscle-Ups (a mulligan may be taken).

3) 1 attempt, ME UB Double-Unders (a mulligan may be taken).

4) 10 minutes to establish a 1rm Bench Press.

5) Row 2k for time.

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