WEDNESDAY

The PR board is filling up!!  Another day of a lot of PR’s on the 1 Rm deadlift.  We have the back squat coming up as well. 

Don’t forget to sign up on the Barbells for Boobs sheet for Saturday.  I have heats of 12 athletes starting at 9:15.  Please fill up one heat before signing up for the next heat.  I hope we have a great turnout as we have had in the past.  So far we’ve raised over $5000 as a team!  Keep fundraising!

Matt hit the biggest 1 RM of the day with a 485# deadlift (and more left in tank)!  Nice job Matt

STRENGTH:

Bench press:

5/5/3/1/1/3/5/5

CrossFit WOD:

complete amrap 3 minutes for a total of 4 cycles (12 min of work) Start each cycle where you left off in the previous cycle.  Post total rounds and extra reps.

10 wall balls 20#/14# RX+ 10″ rig target

10 pull ups RX+ C2B

10 kb swings 53#/35# RX+ 70#/44#

30 double unders (60 singles)

1 min. rest

EXTRA CREDIT:

EMOTM X 10:

2 handstand pushups