**Fun treat today: training/testing will be the same today as class, so feel free to hop into a class if you’d like (we are only holding 9am, 4:30pm, and 5:30pm). Of course, you can still train at your normal time, if that works better for you.
You can also post to SugarWOD, if you’ve created an account there.
A. Take 15-20 minutes to establish a 1-RM Strict Shoulder Press, and a 1-RM Weighted Strict Pull-up (overhand grip). Alternate between movements as you build over 5 or 6 sets of each.
Please note your Bodyweight along with your raw score for the Weighted Pull-up.
B. For max calories:
3 Minutes of Assault Bike
Rest 4 minutes until the running clock reaches 7:00, and then…
C. Complete as many rounds and reps as possible in 8 minutes of:
5 Strict Pull-Ups