CFBK WOD’s 2016 – Saturday Jan 9

CFBK WOD’s 2016 – Saturday Jan 9

capacity test

CAPACITY:
“Twelve-Minute Capacity Test”
For Max Reps (or Calories):
– 4 minutes of Rowing (for Calories)
Rest 60 seconds
– 4 Minutes of Pull-Ups
Rest 60 seconds
– 2 Minutes of Bodyweight Back Squat (3/4 Bodyweight Back Squat for Females)
(the barbell may begin from a rack during this portion of the test)
Rest 60 seconds
– 2 Minute of Shoulder to Overhead (80/60% of BW)
(the barbell must originate from the ground to begin your set – you may not use a rack at any point during this 60 seconds)



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