WOD NOTES:
Today we’re testing some of our level requirements.
Each pressing portion has a 7 minute time component.
If you perform the required loading goals before the time cap?
Rest before moving on to the next piece.
The gymnastics testing will be divided into heats and each person will have an observer to ensure that all movement standards are maintained throughout the circuit. The goal is tight, quality movement patterns.
If you have already passed the gymnastics testing previously?
2 options available:
1- test up to the next level or
2- scaled up version built by your trainer
Good luck today.
All Levels
7 minutes to establish:
8 RM Strict press
Then…
7 minutes to establish
3 RM Strict press
Then…
7 minutes to establish
3 RM Push press
Fitness
5 Rounds NFT
5 pronated ring rows
1 Strict push up
6 Sit ups
10 seconds hollow hold
Performance
5 rounds NFT
1 Strict Pull up
2 HS kick ups
3 OHS with sand dowel
Sport
5 rounds NFT
1 Strict MU
2 Pistols
3 Strict T2B
5 sec Free stand HS hold
