823, Monday September 29th, 2014

A few things to note about this week.  We will be attacking 1 Rep Maxes on 5 different lifts.  Remember that 1 RM's are dangerous when done wrong, but safe when done right.  A few things to remember are: 

1.)  Keep your back straight at all times!
2.)  Be ready to ditch out and away from the bar at all times!
3.)  Make sure you feel awesome after each attempt, if not then chill. 
4.)  Listen to he coach!

WOD:  'Cindy'

20 Minute AMRAP of:

5 Pullups - S use a band, C Chest to Bar
10 Pushups - S use a box or a wall
15 Air Squats - S hod on to a box, but really try to get the range of motion



last time we did it...  JP GOT 17 rounds.  So look that he gets 17 +1 this time:)

Strength:  1 RM  Back Squat

1Rep at each % increment:  50-55-60-65-70-75-80-85-90-95-100-101-102-103-104-105.....

Skill:  3 skin the cats

Endurance:  30 minute AMRAP of:

10 Walking Lunges,
20 Situps,
Run 200