*The US Navy was born on 13 October 1775*
Warm Up
2 Rounds
- 60 seconds jump rope
- 5 Burpees
- 5 Pull Ups
- 5 PVC OH Squats
WOD
The SODO Fitness Test
Score = Total Reps + Time (in seconds)
Events 1-5 have a 60 second cut-off. Rest in any position, as often as needed - but the clock stops @ 60 seconds.
1. Max Back Extension
*60 seconds rest
2. Max Hand Release Push Ups
*60 seconds rest
3. Max MB Situps
*60 seconds rest
4. Max Wall Balls
*60 seconds rest
5. Max USSR KB Swing (50 / 35)
*** REST 2 MINUTES ***
6. Max Hold - Back Extesion
*rest 60 seconds
7. Max Hold - Dead-Hang from Pull Up Bar
*choose any grip - as soon as you fall off the bar, you're done!
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