9/18 WOD: The “heavy” Chief


9/18 WOD: The “heavy” Chief

Do some self reflection today. Take an honest look at who you are, what you do, and what you are becoming.  Are you on the right track?  Are you going the right direction?  If yes, then keep on keeping on!!  If not, then figure out what you need to fix and make it happen.  Step up!!!

The Fall Throwdown is ON! Details here!  We hope that each of you are going to try this out, get outside your comfort zone, and enjoy some friendly in-house competition.

Strength: Back Squat: 1X8 @ 65%, 1X8 @ 70%, 1X5 @ 80%, 1X5 @ 85% – rest 1:00-2:00 between sets. Notes: Percentage is based off of last week’s 3RM
WOD: “The (heavy) Chief”
5 rounds for total reps of:
3 minute AMRAP of:
3 Power cleans @ 155/105#
6 Push-ups (hand release)
9 Air Squats
Rest 1 minute.

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