It all comes down to this

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THURSDAY’S WORKOUT (CAP)
TEST

“DT”
5 rounds for time:
12 DL #155/105
9 HPC
6 Jerks (or shoulder to overhead)
cutoff: 20 min

Compare to

AND COMING FRIDAY (NO CAP)
TEST

“BWFGB”:
3, 5 minute rounds of:
A. Strict Pullups
B. DU’s
C. Squat
D. HR pushups
E. Sit to stand

Spend one minute at each station.
Rest for one minute after you have completed 5 stations.
Repeat for 3 rounds
Score is total reps of all movements

Compare to CFLA Whiteboard May 3, 2013Test days are Competition days.

Go full out.
Eat the pain.
Cry if you need to, but pick it back up.
You’re here to win.
Recover later.

Practice, mental toughness, competition.
You’ve done everything to be ready for this.
There is nothing more that you need.
Let’s do it.

Matthew getting it done! #backsquats

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