Freshmen:
WOD: AMRAP in 15 minutes: Run 400m, 15 front squats (95/65) (3 points)
Cash-out: Hollow body 20 sec. x4 (1 point)
Sophomores:
Strength: Power clean 3-3-3
WOD: “Wittman” or “Cindy” (4 points)
Mobility: Hip hinge or overhead position (1 point)
• Out-of-class WOD: For time: Walking Lunge, 100 m; Run, 800 m; 100 Air Squats (3 points)
Frosh
Strength: Front squat 5-5-5 (1 point)
WOD: “Benchmark”: 12 min AMRAP: 200m run; 10 deadlifts (135/95); 10 burpees (3 points)
Sophs (4 points)
“Cindy”: 20 min AMRAP: 5 pull-ups; 10 push-ups; 15 squats
OR
“Wittman”: 7 RFT: 15 KB swings (53/35); 15 power cleans (95/65); 15 box jumps (24/20) — 20 min cap
Frosh:
Deadlift 5-5-5
WOD: 3 RFT:
6 deadlift (115/75)
10 squats
Run 2 laps around purple stripe
Sophs:
WOD: In 15 minutes:
50 wallballs — 10 burpee penalty for breaking set
50m walking lunge with medball overhead
25 toes to bar
25 medball slams
Run for remainder of 15 minutes for max distance.
Freshmen:
Deadlift
WOD: As Many Rounds as Possible in 8 minutes:
Run 2 laps around purple stripe
10 burpees
10 squats
Sophomores:
Deadlift 3-3-3-3
WOD: “Benchmark”
AMRAP in 12 minutes:
Run 200m
10 deadlift, 135/95
10 burpees
For time: Row 2,000 meters
Today’s tests. Again, record thoughts to comments—and, if you’re brave, your results!
Also, before class on Monday, please complete the following out-of-class benchmark workout:
