Durability
Plank Circuit
Prone Plank – 45 seconds
Side Plank – 30 seconds
Other Side – 30 seconds
All completed without resting on the floor at any point
Skill/Strength
Strict Overhead Press
5 sets of 8 to 12 reps with 90 seconds rest b/w sets
Adjust the weight from set to set to ensure fatigue is achieved within the 8 to 12 rep range
WOD
1 Round For Time
1000 Meter Row
50 Overhead Squats (75/55) Rx+ 95/65
100 Double Unders
Notes – This many overhead squats in a row will require the average CFS athlete to support or tape their wrists. If you have never done so, ask the coach how.