Fitmas Day 4, Sunday Special
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