Frosh
Buy-in: 2 minutes of plank (on forearms)

Shoulder press 5-5-5-5 (1 point)

WOD: Triple alternating tabata (20:10 work:rest): push-up, sit-up, squat (12 min) (3 points)

 

Sophs
Buy-in:
2 minutes of plank (on forearms)

Skills:
3xwalk width of gym and back w/ barbell overhead (45-135 lb)
Pull-up progression: 5 static holds at top to failure + 5 negatives — or — 10 switch-grip deadhangs
50 Russian twists w/ kettlebell (35/18)

WOD: Run 1 mile with plate (45/25) (3 points)

Mobility: Archetype #3 (1 point)

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