Strength
Press 7, 7, 7, 7 build to a heavy 7 (try to best12/8)
Conditioning
Push press – max reps unbroken*
Sprint 50 yd (outside, ALL classes unless snowing)
Strict dips– max reps unbroken (ring or bar)
Spring 50 yds
Rest 90 seconds
5 RFT
Time Cap: 20 minutes
*use 75% bodyweight for push press, no racks
Score: heaviest 7 and time/time + reps for score
Press 7, 7, 7, 7 build to a heavy 7 (try to best12/8)
Conditioning
Push press – max reps unbroken*
Sprint 50 yd (outside, ALL classes unless snowing)
Strict dips– max reps unbroken (ring or bar)
Spring 50 yds
Rest 90 seconds
5 RFT
Time Cap: 20 minutes
*use 75% bodyweight for push press, no racks
Score: heaviest 7 and time/time + reps for score
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