Congratulations to Chelsea, Leslie, Chase, and Coach Justin on taking 8th place at the Alamo City Throwdown this weekend!
Strength
Front Squat
1×3 @ 85% of 3RM
3×3 @ 90% of 3RM
:30 Front Rack Hold @ 110-120% of 3RM
Compare to 3RM on 10/4/2016
WOD
20-15-10-5 reps for time of:
Kettlebell Swings (70/53)
Calorie Row
Deficit Push Ups (Hand on 3″/1″ stack of plates)
Note: Please make sure you’re solid on perfect push ups rather than performing deficit push ups and going Rx. Perfect push ups = chest touches the floor, thighs do not touch the floor, midline stays straight during the movement.
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