MisFit Athletics Cycle 1

7/27/15

Test Week Day 1

1.  Warm Up
A.  3 x 20 Band Pull a parts
B.  3 Rounds:
20 Wallball Air Squats
10 Ring Dips Box Dips

2.  Strength
Strict Press 7 x 1 @80-90%
1 @ 75/80/85/85/90/95#

3.  Test WOD
"The MisFit Triathlon"
Row 2k  9:35/2
Assault Bike 3 miles  10:02
Run 1 mile 8:54

Pit WOD
"Annie"
6:24 PR!

7/28/15
Home Team Practice @ Windmill
  First day of training after 3 weeks!