Wednesday 11-18-15 Testing Day 3

When resting don't walk away from the task at hand. Keep your head and heart up, breathe, and think about performing not how tired you are. Stand under the bar, shin to bar, overtop of the ball or or bell. If you walk away it's always harder to go back. Don't ever talk yourself out of something because its tough. Tell yourself that you're far from done, that you have lots left in the tank, and that you're better because you didn't quit.  

Wednesday 11-18-15 Testing Day 3

CrossFit/ADP:
A.
20 Min Build To A 1 RM Back Squat

B.
8 Min AMRAP
Strict HSPU (level ground with use of blue mat)

C.
Max Unbroken T2B

D.
3x500m Max Effort Row with 2 Min inactive recovery

Fitness:

A.
3 Rounds of
5 Kneeling Strict Press KB (build to a heavy 5)
10 Heavy Russian KBS
60 Sec. double bell overhead hold
60 Sec double farmer hold*

*For this exercise I want FULL activation of every little muscle in the body. when picking up the bells use proper DL technique. Get your back to the wall, shoulders back, crush the handles, abs tight, quads flexed (pull those knee caps up) squeeze your glutes (prison bum it!). The closer you get to that minute if you feel like you're losing your grip squeeze everything TIGHTER!!!!

B.
Max Unbroken hanging leg raise (use a beat swing if you go one).

C.
3x500m Max Effort Row with 2 Min inactive recovery