5-3-1 Back Squat WOD February 18th:

5-3-1 Back Squat
5 reps at the first weight
3 reps at the second weight
AS MANY REPS AS POSSIBLE at the third weight

Please make sure to tell the coach the # of reps on your last set
3 rounds

250m Row
15 KB Swings
20 Step Ups
10 Push Ups
2 Minute Rest
3 rounds

250m Row
20 KB Swings
15 Box Jumps
10 Push Ups
2 Minute Rest


Thought for the Day:

“I believe that when the body is strong, the mind thinks strong thoughts. Time spent away from the Iron makes my mind degenerate. I wallow in a thick depression. My body shuts down my mind. The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, it’s impossible to turn back.” – Henry Rollings, in The Iron

Dish of the Day:

Chicken Bastila

Diane C

Donna J

Kurt N

Jeff R

Amber T

Tyler V

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