Fitmas Day 4, Sunday Special

December 15, 2019



Here we are gang, rolling on through!


Sunday 9:30 to 10:30 is an opportunity to keep on the Fitmas schedule, come on in and get it done!


These two challenges are fairly short (or really short) so complement the work you did on the Cindy or Mary wod on Saturday.  


See you in the gym!





WARMUP:  With an empty barbell, 4 rounds of:


6 deadlifts, 5 hang power cleans, 4 front squats, 3 strict press


1 samson lunge per leg in between each round



Strength Test:  Hang Clean 1RM


3, 3, 2, 2, 1, 1, 1, 1 reps building to max E2M



Energy System Test:  Benchmark row


Pick your poison here... your choice of three different distances, all tough but in different ways


Specific warm up:  5 x 200m, rest 1:30 (walk off rower), increase effort each round


Row 500m, 1000m OR 2000m 

Please reload