191021 - “Fit Test”

October 20, 2019


Warm up:
Cardio
Mobility
Barbell warmup
Build to EMOM weight
 

Skill/Strength:
EMOMx12
Minute 1 - 4 Deadlifts @70%+ 1RM
Minute 2 - Max DB strict press
 

WOD: For time/10 min cap
Rx:
500m row
40 air squats
30 sit ups
20 push ups
10 pull ups
Scaled:
500m row
40 air squats
30 sit ups
20 incline push ups
10 ring rows
Sport:
500m row
40 alternating pistol squats
30 toe to rings
20 HSPU
10 bar muscle ups
 

Mobility:
Circle up
Shoulder stretches

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