Wednesday, April 6th Test Week

For the Performance group, use THIS 1 rep max conversion chart to estimate your 1 rep max. For example, if you squatted 240 lbs for 5 reps, your estimated 1rm is 274 lbs!

Yesterdays whiteboard

Performance is in red, Competition is in blue

A) 15-20 minutes to work up to a 5 rep max Deadlift
*Only work as heavy as technique will allow

B) 10 minute to work up to an 8 rep max Split Squat @3010

C) For Time
Row 2000 meters

A) 20 minutes to 1 rep max Deadlift

B) One set max rep unbroken Strict Pullups
*If max rep set is 5 or less, rest and do 2 more sets for practice. But your score is the first set.

C) “Nancy”
5 Rounds For Time
Run 400 meters
15 Overhead Squats 95/65

Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531