11/17/14

11/17/14
A.

Take 20 minutes to build to a 2-RM Back Squat

Note best successful 2-RM.

B.

One set of:

Strict Pull-Ups x Max Reps

Note number of reps achieved, and if a band was used for assistance, note color of band used for this test. You will re-test at the end of the 8 weeks with the same equipment.

C.

For max reps:

Three minutes of Rowing (for max calories)

Rest 60 seconds

Three minutes of Burpee Box Jump-Overs

Rest 60 seconds

Three minutes of Wall Balls

Note reps achieved for each of the three elements. For box jump-overs and wall ball shots, note height of the box and weight of the ball used for this test. You will re-test at the end of the 8 weeks with the same equipment.

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