4 rep max back squat
4 rep max shoulder press
WOD (instructor’s choice between two:)
Christine
3 RFT:
500m row
12 deadlifts (60% 4RM)
21 box jumps, 20″
Helen
3 RFT:
400m run
21 kettlebell swings, 1.5/1 pood
12 pull-ups
« Sophomore Benchmarks Jan 22 | Challenge WOD: Live as a Team, Hurt as a Team »
4 rep max back squat: 95 lbs
4 rep max shoulder press: 55 lbs
Christine: 16:12
Shoulder Press:100
Back squat:185
Helen- 12:25
Helen = 11:24
Back Squat: 135lb
Shoulder Press: 125lb
Christine: 14:36
Shoulder press: 55 lbs.
Back squat: 95 lbs.
2 rope ascents, 30 back extensions, and 30 GHD situps to warm up…
“Christine”
3 RFT
500m row
12 deadlifts @ 135 lb
21 box jumps @ 24″
TIME – 13:31