Strength / Benchmark CFT

A. Back squat 1RM
B. Press 1RM
C. Deadlift 1RM

A. 350
B. 170
C. 455

CFT: 975lbs.

1RM Back Squat / Work Capacity / Benchmark "Fran"

Work up to 1rm Back squat

Worked up to: 320# (PR)

Then:
21-15-9 rep rounds for time of:
Wall Ball @ 20#
Box Jump @ 24"
Double Unders

Time: 4:49

Rest 4 hours then:

"Fran"
21-15-9 rep rounds for time of:
95lb. Thruster
Pull Ups

Time: 2:48 (PR)

1RM Back Squat / Strength / Work Capacity

Work up to 1RM Back Squat
Worked up to: 295#
PR Tie

Then:
5x5 @ 75%
225# x 5

Then:
21-15-9 rep rounds for time of:
Double Unders
Burpees
Ring Dips

9:03 w/ 30# Vest

--------------------------------

Report

• WOD TOD: 9am @ BIOLA
• Body: Left groin is tweaked
• Sleep: 8 hours
• Power Lung: 4x10 AM
• Fish Oil: 4 teaspoons AM, 1 tps post wod,
  
• Static Stretch: Full Body
• Foam Roll: TBA
• MWOD: Completed