SWOD: Testing
Front Squat 25 min to find 1RM
Recommended Warm Up:
8 @ 30-50%
5 @ 60%
3 @ 70%
1 @ 80%
1 @ 90%
1 @ 100%
1 @ 105%
resting 2-5 mins between sets
WOD
7 min Ascending Ladder (1+1+1,2+2+2, etc)
Ball Slam (30/20)
KB Swing (70/53)
180 Degree Burpee