400m run, last 100 mobility legs
Circle rig lunges with twist, 5 inch worms to 5 push ups, then reverse direction go again
Complete shoulder prep Windmills, Wipers, hugs
WOD CFT total weight of all 3 lifts
Find your 1rm max in
All 1rm attempts must be performed with Coaching acknowledging true rep.
Take 3 attempts to find new 1rm…for each lift. Must complete all in one class.