This will be our final test day. I was not a fan of the workout I wrote to test the slow glycotic system last week. It ended testing the oxidative system instead which defeated the purpose. The workout is very similar to how we tested the system last test period. Let’s see if you all improved. Enjoy!
Fitness – Strength – Community
WARM UP:
400 M. Row or Run
3 Rounds
10 Pass Throughs
10 Good Mornings
10 Front Squats
5 Inch Worms
10 Scorpions
Then:
Mobility
SKILL:
EMOM 9
MIN. 1: 7 Strict T2B
MIN. 2: 7 Ring Dips w/ a 3 Sec. Negative
MIN. 3: 10 Bar RDL’s
LIFT:
Dead Lift
3 @ 65%
3 @ 70%
3 x 3 @ 75%
WOD: (Capacity – Slow Glycotic)
“ANGRY KAREN”
For Time:
150 Wall Balls (20/14)
*EMOM 4 Dead Lifts (225/155)
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