I hope that everyone had a very Merry Christmas yesterday, I know that the CFG family sure did! Today, we continue our testing. But first, let’s take a look at what this guy has to say about squatting:

A. Skill:
25min to 1RM Back Squat
(Be sure and take your warm-up seriously. Be deliberate in all of your reps, even the ones with the bare bar. Warm-Up like you want to WORK so you can WORK like you warm-up.)
 
B. MWOD:
Work out any Christmas tightness…or just sit down and rest
 
C. WOD:
4x400m run
Rest 2:30 after first, 2:00 after second, and 1:30 after third.
*Note: These are ALL OUT efforts. Do NOT run them at your 5k/10k/Marathon pace. If you can talk, you’re not going hard enough. If you don’t feel like you’re going to run through the wall when you come back, you’re not going hard enough.
Still not sure how hard you should go, how’s this for explanation: