7.1

Oly Strength (20 Minutes)

20 minutes to find max clean

Strength (Back/Front Squat) (30 Minutes)

Back Squat
1 x 5 @ 70%, 1 x 5 @ 80%, 1 x 2 @ 85%, 1 x 3 @ 90%, 1 x 1 @ 100%

Front Squat
1 x 5 @ 65%, 1 x 4 @ 75%, 1 x 4 @ 80%, 1 x 4 @ 85%

WOD

Class WOD. Focus on calm consistency, not necessarily on setting a PR.

WOD 2
Do this only if you are feeling up to it.
WARNING, this WOD invites DOMS (Delayed Onset Muscle Soreness)

EMOTM for as long as possible:
3 Hang Power Cleans + 3 Front Squats + 3 Jerks
Ninjas: 165/115#
Beasts: 185/135#

Choose a weight that you can complete at least 9 rounds with, shoot for 13+ rounds. This WOD will tear you up if you scale to the right weight. It will destroy you if you choose the wrong weight. If you do not complete at least 9 rounds, use one minute to scale down and then complete at least 9 rounds with the scaled weight. "Do It" with caution.

So Tuesday night there is a Q&A session for the gym. It starts at 7:30. Most of you will be there anyway. There is a possibility that I may be working late. If I am not working late, lets ALL try to meet right after. It will be about 15-25 minutes, so don't stress out. Try to be there if you can. We have some fun things to talk about. Until then; read this article. 

http://library.crossfit.com/free/pdf/CFJ_Racehose_Bergeron.pdf