Smolov people...your retest is finally here! You've fought tooth and nail...and pant size through the last 3 months. Your day of reckoning has come. Retest those 1RM's! Everyone else, Amy will be teaching our awesome 8:30am and 10am class. You're all in good hands!
GYM PROGRAM
Warm-up
Gym Complex - Gotta show up to find out!
Mobility
Roll Quads - 1min/side
Roll Hamstrings - 1min/side
Athlete's Choice - 2min
Skill/Strength
10min - Muscle-Up Transitions
Pull-up/Dip Complex
WODs
8:30am Class
"The Chief"
5 Rounds for reps
AMRAP in 3min
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
Rest 1:00
10:00am Class
In teams of 3
AMRAP in 12:00
P1 - 15 Wall Balls (20/14)
P2 - Push-ups
P3 - KB Swings
*Partners rotate whenever 15 Wall Balls are completed by one partner at a time. Your score is your total number of push-ups added into your total number of KB Swings for the entire team.
SMOLOV SQUAT CYCLE
RETEST YOUR 1RM!!!!!!!
Good luck, guys!
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