Tuesday, 3 June14

Tuesday, 3 June14

TESTING (allow 20 min):

1/3/6 RM testing of Back Squat/Deadlift/OH press or
500 m row/2K row/1 mile run/2 min burpees

CAPACITY:
2 Part WOD. Run both with a rest.
12,9,6,3 Reps of: (Cut off 10 Minutes.)
– Shoulder to Overhead 50/40
– Ring Dips
Rest 3 Minutes after last finish. (10 minute cutoff + 3 min)
Then 10 RFT
– 7 Ball Slams (40/30)
– 5 Toes to Bar
Score = Total of both times.



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