WOD - 10/15/14

Wednesday

Skill:  OH Squat

Strength:  Bench Press – 40% x 5, 50% x 5, 60% x 5

*(Add 5lbs. to previous 1RM and base percentages off of 90% of new estimated 1RM)

WOD: 6 min. EMOM

  • 4 Hand-Release Push-ups
  • 5 OH Squat (95/65)
  • 6 DUs

*Score:  weight used for overhead squats

Post Workout:  Mobility-shoulders, hips, hamstrings, lats, etc.

Challenge of the Week:  Max strict pull-ups in 3 min.

*Post score to whiteboard

Battle of the Clubs: Partner Bash is next Saturday, Oct. 25th at the Little Rock Racquet Club!!

The two man or two woman teams will compete in 3 WODs for the fittest title of Little Rock. If you are interested in volunteering as a judge or scorekeeper, please contact us!
Check-in is at 9:00am and the first WOD begins at 10:00am
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