Monday “Re-Test week 1” 11-30-15

VOD

[ The Hope of Eternal Life ] All praise to God, the Father of our Lord Jesus Christ. It is by his great mercy that we have been born again, because God raised Jesus Christ from the dead. Now we live with great expectation,

– 1 Peter 1:3 NLT

Box Brief

We are re-testing the 2 weeks of testing in October!

Get out your WOD books and/or check Zen Planner for your numbers to see your progress!

Strength 

A) 1RM back squat

B) AMRAP @ 80% 1RM

WOD

1) Pull Up Strength Test

Rec 1RM Ring Rows (Use weight if needed)
Rx 1RM Weighted Pull Up

2)Pull Up Volume Test

5min AMRAP

Rec Ring Rows
Rx Pull-ups
Rx+ C2B Pull-ups

Cashout

Planksgiving

Additional Work

200 Air Squats (NFT)…work form and position

3 sets of Max Rep Push Ups