Test Day: Week #3
It's time to test your endurance & work capacity!
"Death Race" (CompTrain Benchmark Workout)
5 RFT
Assault Bike Cals 15/10
Burpees x 10
Accessory Work:
Half Kneeling DB SA Press 4x10e
BB Curls 4x10
BB Strict Press 4x10
BB Pendlay Row 4x10
https://www.facebook.com/events/819963265100249/ (in-house comp FaceBook link)
All WODs from now on will be posted exclusively on SugarWOD. Please download the app on your phone and join CrossFit Result! DOWNLOAD SUGARWOD!!
Front Squats: 8, 6, 6, 6, 4, 4 RPE 8 (should be 10 lbs heavier than last week) Barbell Reverse Lunge 3x10 Barbell RDL 3x10 Conditioning: 14 min AMRAP 10 Hang Power Snatch 95/65 20 T2B 30/25 cal ski 40
Fight gone bad 3 Rounds For Total Reps in 17 minutes 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute