Wednesday 9/15/15

Cycle 1 Re-Test Week Day 3

Compare scores to MFT #727

1. Warm-up

 3 Rounds

Run 200m

10 Horizontal ring rows

2. Strength

Find your 1RM Bench Press

We say it every year, and we mean it every year.  Mobilize prior to lifting, warm-up a lot, and mobilize after lifting.  No pec tears please.

3. Test WOD


Deadlift 225/155lbs   Scaled:  185/135#

Burpee box jump-overs 24/20″

Cool Down:  3 Position Lunge, pigeon, oly stretch, shoulder mob on the bands, foam roll