Wednesday, December 5th, 2012
A1. Deadlift Cluster @ 80% of 1 rep max, 1.1.1 x 7 sets, rest 1 minute between sets.
Look at July 23rd for Deadlift Records
A2. Ring Dips @ 20×0, 6-8 reps(Strict) x 7 set, rest 1 minute between sets.
A3. Step Down Box Jumps @ 24 inches(Male)/20 inches(Female) x 12 repetitions x 7 sets, rest 1 minute between sets.
B. 500 Meter Row Time Trial
Compare to July 25th, 2012
Score is bodyweight divided by Average Watts on Rowing Machine