Today we decided to do a little Fitness Assessment on ourselves.  We mainly picked exercises which we felt needed vast improvement.  We did them in this order with rest as needed:

1. Double Unders – Max in 2 minutes

2. Front Squats – 3 rep Max

3. Proper Squat depth against a wall (stop once form falters)

4. Max Push ups

5. 500 Meter Row

6. Max Pull ups

7. Dead Lift – 1 rep Max

8. Over Head Squat – Max reps w/ 135lbs

9. Met Con workout:  21-15-9    Burpees and Wall ball (20lbs at 10′)

* We will reasses in 12 weeks

Ford: 3, 95lbs, 73″ @ 6″ away, 20, 148.4 sec, 1 kipping, 235lbs, 45lbs x’s 15 reps, 12:57 rx’d

Neitling: 130, 185lbs, Full depth, 31, 136.8 sec, 7 strict, 305lbs, 135lbs x’s 8 reps, 4:53sec rx’d

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