6/11/13 WOD


Pre-Testing Day 2

A.  EMOM for 5 min

2 Hang Squat Cleans @ 70%

* Meant to provide a warm-up for the legs, should be easy and fast.

B.  20 min to establish a 1RM HBBS

*Do 2-3 warm-up sets, Once you reach the 80-90% range, take 2 minutes rest then perform a “Walkout” (simply setup like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 400#, walk out with approximately 425#. After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.

C.  100 Burpees For Time

* Every minute on the minute perform 15 Double Unders


6/10/13 WOD Results (Testing Day 1)

Posted on: June 10, 2013admin

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