W.O.D. 8.4.15

Test Day- Record Results
 3 RM Back Squat
Take as much time and rest between sets to reach your 3 RM Back Squat

Gymnastics Skill
Use the remainder of the class to work on your Chest to Bar Pull-ups or Ring Muscle Ups. 
Record your biggest set completed.

What you do today can improve all your tomorrows.
-Ralph Marston


CFKOP iPad said...

Luis 285 pr/ 4
Manisha 100 pr
King form

Sarah w. 100 pr/ 4 band
Mike r. 155 pr/ 5 band

Stephanie Vincent said...

Nick Z 235
Barb 200Deadlift PR
Mark C 215
Jonathan 300
Sue 120
Mike E 255

CFKOP iPad said...

Pam 160 pr (170 x2)
Tim h 255

Tim P said...

Thursday night at 5:30 at the track I will be holding the 4th mile time trial of the year. You can call it a race you can call it a test out day but it's a chance to see what you can do in a timed one-mile effort of four laps on the track.
Bring water!

CFKOP iPad said...

Karen 145pr
Christine s 195
Ben 225
Shawna 145

Michal 160pr
Nico 215
Lindsey 125
Alicia 135
Amanda 100pr
Taryn 175

Rachel Spring said...

Dave 265
AOTM "Sir" (Cline) 205
Laura A 165 PR

All athletes worked on C2B form