23FEB2015

23FEB2015

ANNOUNCEMENT: 

THE OPEN, THE OPEN, THE OPEN ITS Among us... Who is signed up? We are ! You should too Here is how, Go Here register-athlete

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:

In front of a clock set for 12 minutes:

4 minutes of clean and jerks, 135/95

4 minutes of rowing for cals

4 minutes of burpees

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