Thursday – 121814

Coach Will demonstrating a partner stretch to the 6 o’clock class that will cure most anterior (front) shoulder pain. Aches and pains in the shoulders are inevitable, but keeping up with mobilizations like this will make sure you stay pain free.
Back Squat
Find your 3 rep max.
Perform 3 back squats every two minutes for 10 rounds.
3 sets @ 70% of your current 3RM.
2 sets @ 75% of 3RM.
1 set @ 85%
1 set @ 90%
Spend last 3 sets finding 3RM.

If you have no idea what your 3RM back squat is, take this time to find one.

Workout of the Day
Death by Push Press (115/73)
Each minute starts with a 3 strict pull-up buy-in.

Rx+ for this workout will use 155/113 and do 3 strict chest-to-bar pull-ups.

Post your scores to the Whiteboard.