Also known as Ben Bergeron’s Open Test this wod tests your metabolic capacity then asks you to dig in for the weightlifting at the back end of the workout. A true test of how far you’ve come and how far you will go. Some great results seen in the 7 minute burpee test yesterday and nice to see you guys moving well under the bar in the first week of our Oly cycle.
Back Squat 5 x 3* reps (@ 60% 1 RM)
*pause 5-10 secs in bottom position.
Barbell Row 5 x 5 reps (build)
” The Shit List “
50 Wall Ball
50 Double Under
40 Box Jump (60/50 cm )
40 Toes To Bar
30 Chest To Bar Pull Up
30 Burpee
20 Power Clean (70/45)
20 Jerk
10 Snatch
10 Muscle Up
Compare to : 7/6/2016