5-6APR16: Fitness Gram Day 3

In addition to knocking out a ‘Welcome Back WOD,’ today we will be completing two additional events for the California Fitness Test: The  “Trunk Extensor Strength & Flexibility” and the “Flexibility” tests. Here’s the breakdown:

TRUNK EXTENSOR STRENGTH & FLEXIBILITY TEST:

MALES (12/13/14): 9-12 inches
FEMALES (12/13/14): 9-12 inches

SHOULDER STRETCH  BACK SAVER SIT & REACH*

*Sit & Reach only necessary if athlete can NOT pass the ‘Shoulder Stretch’ test (being able to touch fingertips together, behind the back, from each side).

SIT & REACH: MALES (12/13/14): 8 in
SIT & REACH: FEMALES (12/13/14): 10 in

WELCOME BACK WOD:

AMRAP 10min:
-150m Run
-4 Burpees
-8 AbMat Sit-Ups
-12 Slam Balls
-100m Row

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