Wednesday – 111313

Evening class doing a set of bird-dogs to warm up the posterior chain for a deadlift one rep max.  Once again, a TON of PR's happened and it was glorious.

Evening class doing a set of bird-dogs to warm up the posterior chain for a deadlift one rep max. Once again, a TON of PR’s happened and it was glorious.

Strength
Warm-up with a round of 10 Y’s, T’s and “Scarecrow” with 2.5# plates
Bench Press
Find your 1 rep max.
Reach a heavy 5 reps, then 3, then 1.

Workout of the Day
This is a true “Open Gym” Weakness Wednesday.
If you missed the Hero WOD “Glen” on Monday, do not do bench press just go right into that workout.
If you want to do a skill EMOM, go for it!
If you want to learn a skill like rope climbs, ask!

Post your scores to the Whiteboard.

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