This is the last week before going in to a more general training block that we will keep over the summer. During the week we will test 1 RM in Front Squat, Push Press, Back Squat and Deadlifts. There is no Pre WOD during this week to allow us to really focus on the tests. Rather Warm up a little extra before the lifts


A, Push Press : 1 Rep Max

B, For time:
30 Pull-ups
150 Double Unders
20 Pull-ups
100 Double Unders
10 Pull-ups
50 Double Unders

10 min Cap

Buy Out to cap: Max Abmat Sit Ups

Post WOD:

3 rounds for quality of:
Supinated Passive Hang, 1 min
24 Seated Dumbbell External Rotations
24 Single Arm Dumbbell Lateral Shoulder Raises