WOD NOTES:
Today is the day to put all your hard work to the test. This is a great opportunity to evaluate where you are and where you want to go? The answers will be different for everyone and be clear on what you want to accomplish with this test and where you want to go in the future. Talk to your trainers today and let them know your goal! They will be happy to help you achieve said goal. That’s their job! Right?
Is hitting a huge Dead lift really going to make your life better? Maybe? Maybe not? But be damn sure that performing this movement with perfect spine position is going to make your back strong, healthy and ready for anything. Train today to create a better tomorrow.
All levels
“TESTING DAY”
30 minutes to establish
1 RM Deadlift
Any loss of posture will equal a missed rep regardless of ego and desire
After a brief warm up of the movement:
One attempt at max rep UB Strict pull ups (Performance and Sport)
One attempt at max rep UB Horizontal ring rows (Fitness)
After a brief warm up of the movement:
5 minute AMRAP
KB Snatch 24kg/16kg (Sport)
KB Snatch 16kg/12kg (Performance)
5 minute AMRAP (Fitness)
Steady pace, with perfect form
5 Ring rows (45 degree angle)
1 Perfect pushup
6 Ab mat sit ups
10 seconds hollow hold
