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Thursday 8/15/13

We kick off our Better than Yesterday competition with our Strength and Performance testing today.  We will retest in 8 weeks and the percentage change (all better I'm sure) will be added with your attendance score for the overall placements of 1st, 2nd, and 3rd.  So, let's get this party started!  Do work! 


  •  20 Minutes to establish a 3 RM Front Squat

MetCon:- Each part of the 3 part MetCon will be scored individually.  Scoring will be judged by coaches or other participants.

  •  4 min. AMRAP-
    • Row x max meters
  • Rest 2 minutes
  • 4 min. AMRAP-Total Reps!
    • Shoulder to overhead (115/75, 95/55, bar) x 7- You will Pre-test and Post Test with same weight
    • Burpees x 7- Chest to ground, full opening of the hips on jump, and clap
  • 2 min. AMRAP
    • DU's (Scaled will be singles and every rep counts.  You will Pre and Post test the same) 


  •  Hollow Rocks 4 x 20 sec.
  • Plank Holds 4 x 40 Sec.

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