Announcements:
- FRIDAY NIGHT LIGHTS AT MISSION GORGE THIS WEEK!
- What is the CrossFit Open?
External Oblique Opener 3 x 10 Pulseshttps://www.youtube.com/watch?v=uihlk3ki78M
SWOD: Week 3 Back Squat* (16 min)
Wendler Program Notes:
Determine your “base number”. Base number= 90% of your (1RM).
“+” denotes do that number of reps and then as many as you can until failure
Back Squat: 5,3,1
Set 1: 5 reps at 75% of base number
Set 2: 3 reps at 85% of base number
Set 3: 1+ reps at 95% of base number
WOD
3 Ring Muscle Ups
4 HSPU
5 Power Snatches (96/65)*
5 Rounds for time