Day 79: Monday, January 16 2017

 

Thanks to Mark Gormley for donating a new instrument of torture:)

FINAL TESTING:

• so it is now time to see how the training has paid off – we have 8 days of Testing and Training ahead of us
• warm up well each session
• remember that full range and proper reps are required for all Testing items
• record all scores on your Testing sheets 
• we will continue to train throughout the testing (as the 1 rep Max and other testing items are really part of our training regimen)

PREPARATION:

EMOM for 5 minutes:

•  2 unloaded bar Bear Complex
• 5 V-Ups

STRENGTH:

• spend 20 minutes establishing your 1 rep Max Bench Press
• 3 sets of 5 reps of Pendlay Rows

Met-Con Test:

 we will do this in waves; be ready to jump on rower when it is your turn

“CrossFit Baseline”: for time

• 500m row
• 40 air squats
• 30 sit ups
• 20 push ups
• 10 pull ups

Note:

• tomorrow we will test your Max Clean and then perform “Grace”