Monday.June 29.2015

TESTING WEEK 

A. 15-20 Mins to find a 1RM Back Squat**

B. AMRAP @ 85% of A 

C. AMRAP @ 65% of A 

**If you didn't run through the strength cycle or have just finished Foundations and joined classes then what we would like you to do is work up to a heavy set of 5. You can estimate a 1RM from your heaviest set and then work the percetages for the second and third part off of that number. 

Estimated 1RM Calculation. Weight x reps x .0333 + Weight 

WOD 

Fran 

21-15-9 

Thrusters 

Pull Ups 

RX: 95/65, Pull Ups 

Scaled: 75/55, Jumping Pull Ups 

Beginner: 65/45, RIng Rows