Strength
If folks missed the test out last week then have them complete it today. If they are content with their one rep max then have them do the following:
Front Squats
3×5
Work on form, chest up and elbows leading the way out of the hole. Build until the bar starts to slow, and then complete 3 sets of 5 reps
WOD
4 rounds for time:
25 pull-ups
25 wall balls(20/14)
25 box jumps (24/20)
1 RM of HBBS
1RM of strict Shoulder Press
This is where we see what the past 3 month training cycle has delivered. Remember that the quality of your warm up directly reflects the quality of your working sets. Include lots of volume when the bar is light, and strategically lower it to maximize your 1 Rep Max.
Cash out for those testing the one rep max:
2 rounds for time
25 pull-ups
25 wall balls (20/14)
25 box jumps(24/20)
2014 04 28