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Cycle 2 – Test Week – Day 5

Warmup

4 Rounds
:30 Goblet Squat Hold
:30 Max Reps Air Squat
:30 Rest

Strength

Find 1RM Front Squat

WOD

For Time
40 Burpee Box Jump Overs 24/20″”
30 Overhead Squats 115/75lbs
20 Bar Muscle Ups

10 Minute Cap

Beginner: 20/16″ Burpee Box Step Overs; 65/45; 20 Strict Chin Ups or Banded Strict Chin Ups
Intermediate: 95/65; 20 Chest to Bar Pull Ups in unbroken sets of 2 or more.
Advanced: Rx

Treat this WOD like an Open WOD. Every rep counts. Can you finish the 90 reps in the time cap?

Competitor Extra

40 Minute Run

Run out 20 minutes, Run back 20 minutes

Focus on pacing. Start a timer for 20 minutes and ru. At 20:00, restart the timer and turn around. The goal is to finish close to the same pace/distance. I recommend walking across Bonner to the corner of Jackson Hill & Washington. Run down Jackson Hill, cross the bridge over Memorial, turn left or right or cross the bayou and turn left/right (choose your own adventure!) and then make your way back for the second half. Try not to look at your watch, develop a feel for the time and pace of the run.

QuickFit

Rowing Annie
25-20-15-10-5 Calorie Row
50-40-30-20-10 Double Unders
50-40-30-20-10 Sit Ups

Compare to 5/5/2017