Test week
WOD Mon 3/11/2014
A: 15 mins to get a 1RM deadlift. Ensure form is good for all reps. Start off light and keep adding weight for a single pull until you fail. The previous successful lift is your new 1RM, use it for all percentages until tested again.
B: Overhead squat 5 reps 5 sets 60 secs rest. Not true max here, concentrate on form and locking each rep out.
C: For time total time
run 400m
then
21-15-9
Burpee
KB swing 24/16
then
run 400m
12 min time cap