S/S/S:
Squat
5 @ 75% of 3RM
3 @ 80%
2 @ 85%
1 set Max Reps @ 90%
Post reps of last set to Comments/LogWOD
Post weight of all sets to comments section of LogWOD
We set 3RM on Back Squat Sept 3rd (click here for a refresher). If you were not here, you will establish your 3RM today.
WOD:
4 Rnds each For time:
4 Weighted Dips
60 Yd Shuttle Run(Down and Back 5/10/15)
Post best time to Comments/LogWOD
Post weight used on weighted dips to comments section of LogWOD
For those going weighted, you will do the dips stationary. For those going body weight, you will use rings. and if you go weighted, go as heavy as you can. Post weight used to Comments section of your LogWOd entry.
Video courtesy of Mark Restelli. Big thing on the shuttle drill is explode off your turns. Plant the foot hard and punch off of it!
X-tra Work:
Beginner) Bulgarian Split Squat 4×4 @ 115
pic courtesy of PB Fingers
CrossFit Team Offutt Tactical Fitness 