11/29/16 – "Fate Capacity Test"

Group Warm up 

Group Mobility 

Gymnastic Development 

5 sets for Quality, speed and efficient movement is the focus! Rest 90 seconds between sets. Try to complete the movements unbroken or as close to unbroken as possible. 

Level 1 = 6 Chest to bar + 4 T2B + 2 Bar muscle ups. 

Level 2 = 6 Pull ups + 4 T2B/ K2E 

WOD ( Workout of the Day ) 

"Fate Capacity Test" 

Every minute on the minute for as long as possible – Cap 30 minutes. 

1.) 150ft sled push (75' out/75' back) (165/125lb)

2.) 3 Hang power snatch + 3 Overhead squats (135/95lb)

3.) 8 Burpee box jump (24"/20")

*Workout is scored on three different levels, Level 1 is the whole 30 minutes completed = Fire breather. Level 2 is 20 minutes completed = Great. Level 3 is 10 minutes completed = Good.

**All workouts can be scaled on an individual basis. 

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