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Saturday 140927


Heavy swings. Awesome face Ryan!

Fitness

For Time:
400M run, then
11-8-5 of
Thrusters, 95/65
Pull-ups
+
Rest 6min
+
400M run, then
10-7-4 of
Thrusters, 95/65
Pull-ups
+
15 min skill work of your choice

Notes: If you'll look closely you'll be able to figure out where the numbers come from. Have fun!


Performance

Test 1 - 2k row
Test 2 - 1 attempt ME UB wall balls
Test 3 - 50-10 DU and burpees
Test 4 - 10min AMRAP box jumps step down

A. Snatch, build to a perfect single (no slop)
B. C&J, build to a perfect single (no slop)
+
10 min Max Reps:
Box Jump w/step down, 24″

Notes:
- Men and Women use 24″ Box
- Full extension of the hips at the top
- Step down from top of box
- Find score by multiplying BWT in kgs (we've got a scale...BW in lbs divided by 2.2) by repetitions by box height (0.61 meters)
- Example: 185lb BW -> 84kg x 164 reps x .61 meters = 8,412
- Post score to Facebook...let's see who can get the most work done
- More insight into this test

Post results to Facebook.

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