Buy In: Get yourself ready to max. That's right... max.

Find your 1RM on:

Bench Press

Shoulder Press

Dips

Pullups

Chinups

Plan to flow from one movement to the next. Please be mindful of groups set to come in behind you and work efficiently.  Maxing involves downtime.  Don't take overly long breaks between attempts.  Clock managment will be as lax or as stringent as is necessary to ensure that everybody has ample time to dominate these lifts. 

Buy In: stretch/warm up/ 25 toes to bar

"Helen" (long)

Complete 3 rounds for time of

Terminal Loop

21 KB Swings

12 Pullups

Insert witty picture here:

Buy In: Cat/Camel x 10, Plank x 2.5 minutes, Foam Roll/Mobility work x 5 minutes.  Complete 10 reps of each movement.

WOD:

"Annie are you okay" (rhetorical question)

21-15-9 reps for time of:
Row (Cal)
75 lb Sumo DL High Pull
20 lb Med Ball Squat Clean
75 lb Thruster
20 lb Wall Ball
Burpees

post time to comments

Buy In: posted on the whiteboard at the box

WOD:

"Randy"

for time Perform 75 Power Snatches (weight to the ground, 1/4 squat catch) 55 pounds women/75 pounds men

Welcome to deload week.  We are going to be throwing some curveballs your way.  Next week will be atypical as well.  Enjoy the ride and don't worry, just because we aren't programming 5-3-1, your strength will be tested.

Run Terminal Loop.  100 Ab-Mat Sit Ups. Plank 2 minutes.

Complete 4 rounds for time of:

Run 400 meters

50 Squat