Warm Up
2 Rounds
- 60 second box step up (20")
- 5 Burpees
- 5 Pull Ups
- 5 PVC OH Squats
- 10m spiderman stretch
WOD
The SODO CFE Fitness Test
Score = Total Reps for events 1-6
Events 1-6 have a 60 second cut-off. Rest in any position, as often as needed - but the clock stops @ 60 seconds.
Event 6 & 7 will be scored separately, recorded as total time in 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 USA KB Swing (50 / 35)
*60 seconds rest
5. Max Wall Balls
*60 seconds rest
6. Max Double Unders (Singles divide by 3)
*60 seconds rest
7. Max Hold - Back Extension
*rest 60 seconds
8. 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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