WOD

“Closing The Book” 21 minute AMRAP 14 Db Hang Power Cleans (50/35) 10 SA Db Thrusters 6 Toes to Bar   16 Mountain Climbers PreHab Accessory 3-4... Read More

OPEN GYM 1PM-2PM RETEST ASSESSMENT DAY

ALTERNATING POWER INTERVALS (“FIGHT GONE BAD”) ALTERNATIVE API MAKE UP WOD

ROWING ASSESSMENT (ROW) FLEXIBILITY ASSESSMENT (FLEXIBILITY)

FRONT SQUAT ASSESSMENT (FRONT SQUAT) NEUROLOGICAL & CORE ASSESSMENT (“ANNIE”) ALTERNATIVE FRONT SQUAT WOD ALTERNATIVE NEUROLOGICAL & CORE WOD

WEIGHTLIFTING ASSESSMENT (SNATCH / CLEAN & JERK) RUNNING ASSESSMENT (200M/400M/1 MILE)

UPPER BODY PULL-UP ASSESSMENT (RING ROWS/CHIN UPS/STRICT PULL-UPS) LACTIC TOLERANCE ASSESSMENT (“FRAN”)

Level Method Front Squat Assessment (FRONT SQUAT) Level Method Kettlebell Assessment (KETTLEBELL SWINGS/ KB SNATCHES)

Level Method Aerobic Power Intervals Assessment (WOD “FIGHT GONE BAD”)

Level Method Upper Body Push Assessment (Push-Ups/Strict Press/Strict HSPU) Level Method Upper/Lower Endurance Assessment (WOD “DIANE”)