Strength
Back Squat – Work up to a 1RM, then do 3×4 @ 85%
Conditioning
“OPT Repeatability Test”
3 rounds, at 100% effort:
Row 250m
10 Kettlebell Swings 70/53lbs
10 Burpees
10 Kettlebell Swings 70/53lbs
10 Burpees
10 Kettlebell Swings 70/53lbs
Row 250m
—Rest 12 minutes between rounds.
WOD Notes: The goal of this WOD is to test your ability to recover after each round while giving 100% effort. The range of times from Round 1 to Round 3 is suggestive of your body’s ability to recover, regenerate ATP, disburse lactic acid, and return your body’s systems to a near normal state. You may rest 5-6 minutes between each round since time is limited. Make sure to record times for each round!
