**Performance**

A. Back Squat;

5 reps @ 50% of possible 1RM, rest 60sec

3 reps @ 75%, rest 60sec

1 rep @ 85%, rest 60sec

1 rep @ 90-95%, rest 2min

+

Strict Pull-Ups; Max Reps, rest 2min

+

Back Squat; 1 rep @ 101-103%, rest 2min

+

Strict Pull-Ups; Max Reps, rest 2min

+

Back Squat; 1 rep @ 103+% of 1-RM, rest 2min

+

Strict Pull-Ups; Max Reps

*This is going to require everyone to think about their 1RM back squat and adjust percentages based of possible 1Rm if they don’t have a concrete number.

*Beginners will just be working up the ladder to a tough 3-5 reps

B. For max reps/meters:

2 minutes of Rowing

2 minutes of Box Jump-Overs (24″/20″)

2 minutes of Rowing

2 minutes of Box Jump-Overs (24″/20″)

**Competition**

Wod will be posted at gym

A) 175

B) 858

A) 125 /neg eccentric pull ups

B) 780 total row/44 total box jumps

A) 355

B)51 box jump/ 930 meters

A) 125 max

B) 881

Back squat: 335#

Meters rowed: 1023

Box jumps: 44

A) 175 PR

B) negatives, then assisted, got first strict solo pull up today!

C) row: 1,011m / BJO: 53

Way to go Amanda!!!!

Thanks, Kim!

Back Squat 265lb

Meters 892

Box Jumps 55

Squat: 275

Row: 1001

Box jumps: 63

Squat: 215 (PR)

Row: 951m

BJ: 56

A) 135#

A. 310

B) 574m + 31 bj + 530m + 32 bj