This is the final week of testing. We begin quarter 3 on Friday. Please do your best to get these test’s done and log your improvements. If your not improving we need know. It is equally as important for us to look into why someone is not attaining results as opposed to someone that is. It will help our programming over the next 13 weeks. We want you all to achieve results so all feed back is nice. See you in the gym!!
Also, do not forget to RSVP to the Precision Holiday Party next Friday December 11, 2015. We need a head count like yesterday! Here is the link.
2015 PRECISION HOLIDAY PARTY RSVP
Fitness – Strength – Community
WARM UP:
400 M. Run or Row
25 Thrusters (45/35/15)
10 Strict Pull Ups
Then:
5 Min. Hip and Shoulder Mobility
SKILL:
Advanced / Int: Find 1RM Weighted Strict Ring Dip (TEST)
Scaled: 4 x 5 Strict Ring Dip
LIFT:
Back Squat (Test)
Work to a new 1RM
*3,3,3,2,2,1,1,1
WOD:
“JACKIE” (Test)
For Time:
1000 M. Row
50 Thrusters (45) (35) (25) (15)
30 Pull Ups
POST WOD:
Shoulder and Hip Mobility
