Essentials:
A.
12 min
Back Squat
Build Up to a Heavy 6 rep
Tempo 22×1
*Heavy is not maximal, heavy is hard but form and positioning are prioritized over weight
B.
Yearly Benchmark
Assessment WOD (Scaled)
8min AMRAP
Row x 500 meters
-Then-
With Remaining Time
AMRAP
Kettlebell Swing x 10 reps 35/25
Burpee x 5 reps
Fitness:
A.
12 min
Back Squat
Build Up to a Heavy 6 rep
Tempo 22×1
*Heavy is not maximal, heavy is hard but form and positioning are prioritized over weight
B.
Yearly Benchmark
Assessment WOD
8min AMRAP
Row x 500 meters
-Then-
With Remaining Time
AMRAP
Kettlebell Swing x 10 reps 55/35
Burpee x 5 reps
Performance:
A.
12 min
Back Squat
Build Up to a Heavy 6 rep
Tempo 22×1
*Heavy is not maximal, heavy is hard but form and positioning are prioritized over weight
B.
Yearly Benchmark
Assessment WOD
8min AMRAP
Row x 500 meters
-Then-
With Remaining Time
AMRAP
Kettlebell Swing x 10 reps 55/35
Burpee x 5 reps