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Tuesday 160628 Back Squat, 3 and Sprints

There are a few “extras” going on this week in terms of things that need to get done- for some of you: the Whole Life Challenge WOD post-test needs to be completed. Some of you used the CFM “official” WOD from 8 weeks ago- and we repeat that same WOD on Thursday. So if you did that work out – make sure you are here on Thursday for the post-test. Many of you are using other workouts that you completed eight weeks ago. You will need to post-test your WOD during a special Saturday morning 8:30 AM class. This session will be an open gym type setting. There will be one hour dedicated to getting this work completed. You can choose any of the workouts you did eight weeks ago and repeat them – that will serve as your post test.
The next item is 100 Burpee’s for time. There are about a dozen athletes who tested this metric at the beginning of the month – please test it at some point this week, then post your results on the chalkboard. Also please fill in the data on the whitboarf!  I suggest that you do this on either Tuesday, Wednesday, or Thursday this week instead of the second part of each days’ daily WOD. So there is an obvious hint for this week’s programming: most days will have a part A and part B.

Kolby moonlighting at Third Point on Sunday- thanks for the picture Laurie!
Kolby moonlighting at Third Point on Sunday- thanks for the picture Laurie!

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
5pm mobility/core/mobility class
Every other minute for 8 rounds:
Back squat, 3 reps
Accumulate as much total weight as possible and post to chalkboard/journals
-then-
5 rounds for perceived effort of ~90%
100m surge sprint
Rest 2 minutes between rounds

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