Strength
Back Squat 5×5 *Work up to a Heavy 5RM
Conditioning
“Air Force WOD” (Compare to 10/15/2012)
20 Thrusters 95/65lb
20 SDLHP 95/65lb
20 Push Jerk 95/65lb
20 Overhead Squats 95/65lb
20 Front Squats 95/65lb
***4 burpees at the top of every minute
Midline
4×25 Weighted Sit-ups
WOD Notes: Click on the link above to see what your time was back on 10/15/2012. If you performed this WOD on 10/15/2012, this will be a small assessment on how much your fitness has improved.
