ANNOUNCEMENTS: 

Boxing Clinic this Sat the 28th at Noon. Sign Up if you haven't already, (sign up is on the Board).

STRENGTH:

1. Back Squat: 3x5 - Add 5 #'s form your last

2. Back Squat Super Slow: 10 seconds down \ 10 seconds up /. Pick a weight you can get 4-7 reps, target is 6 for 2:00 minutes before failure. If you've done this before add 5# to the last time. Don't completely lockout at the top or bottom out at the bottom. Keep constant tension on the quads. Use a coach and face the clock.

3. Bench Press; 3x 5 - Add 2.5 #'s from your last 

*If you need to find a 5 rep max do so this lifting program is easy to jump in on

WOD:

CrossFit Mountain

10 min AMRAP

10 Lateral Box Jumps (24/20 - setup box the long way, hip to box jump laterally.)

10 Front Rack Walking Lunge (135/95)