16FEB2015

16FEB2015

ANNOUNCMENT: Open Sign Up's still going, sign up, set a goal and dominate! Scaled and RX'd divisions.

STRENGTH:

Add 5 #'s from your last Back Squat; 3 x 5, (Remember this Started from your 5 rep max that you had taken 90% of)

Add 2.5 #'s from your last Strict Press; 3 x 5 (we will have chips 1 1/4, this evening) 

These are goals, if your body is not feeling it and your form is suffering, do a lighter weight. Any time you fail 2 weeks in a row, Take 3 weeks of weight off. EX; If you Fail at your Back Squat, then you will take 30#s off and start at it again(30 #'s because we are doing Back Squat 2 times a week) 

WOD: 12 Min AMRAP

10 Tire Flips 

8 T2B

6 Pull-Ups Strict

4 KB Strict Press(53/35) kb in each hand

2 Wall Climbs 

 

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