08.07.17

*Compare tests to 062617
Fitness
All barefoot
A.AMRAP supinated pull-ups in one set.
B.AMRAP P.lette push-ups in one set. Feet on floor.
C.AMSAP supinated chin over bar hold
D.5 rounds for time
6 NJ burpees
12 russian swings @ 55/35
14 alt lunge steps
*rest 2:00 b/t each pre-test
E.OA lat X 60 seconds ea
-bad X 60 seconds ea
-floor german hang X 30 seconds
-breathe on back for 4484 for 3-5:00

Performance
A.AMRAP DUs in one set.  You may have 3 attempts. Singles in b/t ok, however set terminates when you miss.
B.AMSAP supinated  chin over bar hold
C.5 sets
-back squat @ 21X1 X 2 (start mod)
-10 alt 90/90 rotations (relax) + 4 forward shoulder rolls ea side
-rest/walk 60 seconds
D.2 sets
-founder X 6 breaths
-tuck sit X 20 seconds
-bad 5 breaths ea
-child’s pose X 5 breaths ea
E.breathe on back for 4484 for 3-5:00