Most Recent Benchmark was FRAN on Aug 23,2017 (426 days ago)

Tuesday Oct 23,2018


3x8 wall squats
(facing wall, arms locked out overhead. Squat with knees as close to wall as possible while maintaining form)

3x8 plate squats
(holding a plate with arms locked out in front of chest, squat below parallel, hold bottom position for 3 secs)

Stretch Achilles on the rig
While holding a pole on the rig, place toe about 2-3 inches up on the rig pole, heel on the ground.
First stretch- while holding onto rig pole, pull body toward rig keeping leg straight, hold 1 min each side
Second stretch- while holding onto the rig pole, bend knee towards rig, keeping body upright, hold for 1 min each side  

Find 1RM Overhead Squat

5 min AMRAP
10 wall balls
5 push jerks 75/55

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