March 5

Great work on the Back Squats yesterday, we had some pretty big PR’s get thrown out there, we are going to be maxing all week so lets keep them coming. Show off what all that hard work has been for by putting some heavy weight on the bar and move it with some authority. As soon as you put your hands on the bar, you own it, its yours, dont let it control you. Keep up the great work its all paying off.

RX:  Max Overhead Press. Then, 3×3 Push Press @ 90%. As Many Rounds As Possible 12min. 100yd shuttles (10yd increments), 10 KettleBell Swings (55/70), 10 Deadlifts (70/100).

Gold:  4×5 Overhead Press. Then, 3×5 Push Press. As Many Rounds As Possible 12min. 100yd shuttles (10yd increments), 10 KettleBell Swings Swings (35/55), 10 Deadlifts (60/85).

Silver:  4×10 Overhead Press. Then, 3×5 Push Press. As Many Rounds As Possible 12min. 100yd shuttles (10yd increments), 10 KettleBell Swings Swings (25/35), 10 Deadlifts (35/45).

Endurance:  3×5 Barrier HopsW-Drill x3. 3×20 Back Squats.

Competitor:  RX, Competitor’s wod

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