ANNOUNCEMENTS

TODAY’S WODS

Level I (Test Week)

DAY ONE: Squatz

Knowledge #1 – Know 4 key components of an Air Squat.

Performance #1 – Complete 40 Air Squats in 1 min

Knowledge #2 – Setup a rack and barbell to appropriate height /unrack correctly and place barbell on your back to perform a Back Squat (high or low bar setup acceptable)

Performance #2 – Perform 1 set of 5 reps at Bodyweight.

Knowledge #3 – Know how to rack bar for a Front Squat

Knowledge #4 – Know how to support bar for an Overhead Squat

Performance #3 – Perform 15 OHS (full depth) with empty bar

3 Rounds

Run 400m
25 PVC OHS

Level II

Find 1RM Snatch

Find 1RM Clean

Level III

5 x 5 front squat (75-80%1RM)

For time
100 kbs 2/1.5
Every minute on the minute perform 3 Strict HSPU

SDPD

Squat 3-3-3-3-3

21-15-9
HRPU
Jumping Squats
Single arm Kb swing

Finish with 3×250 meter row

WOMEN

Squat 3-3-3-3-3

400 Meter Run
25 KBswings
400 Meter Run
25 Pullups
400 Meter Run
25 Burpees