Wednesday 080316

Test Week Day 3
Warm Up
5×5 Glute ham raise
Then
4 Rounds
Run 200m
10 Horizontal ring rows

Bench Press
Find your 1RM
.Mobilize prior to lifting, warm-up a lot, and mobilize after lifting. No pec tears please.

Metcon
15-12-9
Deadlift (315/215)
Burpee Box Jumps Overs (24/20″)

Accessory Test
Max distance HS walk in two minutes
OR
Max effort “nose and toes” HS hold in one attempt
Exactly what it sounds like. Handstand facing the wall with your nose and toes touching the wall throughout the hold. Obviously this is a scale for people who cannot truly test their HS walk capacity yet.