Monday the 19th (TEST WEEK)

rotator_test_of_fitness 

I.
3 Rounds
10 cal Bike
10 Good Mornings
10 Push Press

II.
Find 1RM Back Squat

III.
30 Handstand Push Ups
15 Power Cleans 155/105#
20 Handstand Push Ups
10 Power Cleans
10 Handstand Push Ups
5 Power Cleans

IV. Please choose ONE of the following:

a. 
Max reps in 1 minute of Glute Ham Raises with 25/15# plate hugged to chest

b. 
Max reps in 1 set of bodyweight OHS with full pause at the bottom and top

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Filed under crossfit, fitness, Power Lifting, strength & conditioning, Test Day, WOD

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