SICFIT WOW: Time to Test!

 

Strength in Conditioning for Wednesday, November 20, 2013

Wednesday is the perfect day of the training week for a fitness test. Waiting until Wednesday gives us two days of training to wake up and energize the body after the weekend. At the same time, as the mid-week mark, Wednesday isn’t so late in the week that we are too sore to accurately test our capacities. To top it all off, the extra pump from the Wednesday WOW is just what we need to keep our training fueled with urgency and enthusiasm for the rest of the week!
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Burpees at CrossFit Scottsdale

STRENGTH
LIFE: 8-10 Bench press | 5-8 Strict dips
FITNESS: 5-8 Bench press | Strict dips 4-6
SPORT: 3-5 Best press | 1 Muscle up | Max dips
3-5 Minute rest
WOW #20
For time:
50 Double unders
10 Burpees
40 Double unders
10 Burpees
30 Double unders
10 Burpees
20 Double unders
10 Burpees
10 Double unders
10 Burpees
LIFE: Single unders | 5 Burpees each round
FITness: Double unders
SPORT: Unbroken double unders
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Stretch of the Week

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