Shoulder press 
3-3-3-3-3
then
For time:
50 overhead squats with your 3 rep max shoulder press weight

Teamwork - get some.

Roots Power Hour

Fridays at 5pm

No, it’s not as fun as Happy Hour…all the time, but you’ll be done just in time to catch the tail end of it.  Roots Power Hour applies CrossFit methodologies with a bias towards the more powerful movements such as power cleans, box jumps, snatches, anything that requires explosive power.  Why, you ask?  Because it’s fun, duh! Seriously though, HQ wods can go either way (short and heavy, long and light) and sometimes we can get too caught up in the “long sexy metcons”.  There’s nothing wrong with the pursuit of endurance but remember that our big picture goal is to be really damn good at EVERYTHING.  Where are your weaknesses?  Is another go at Cindy really going to improve your OVERALL fitness OR could you use more time working towards a heavier power clean?  faster sprinting?  how about lateral movements?  That’s right, boxes can be jumped on from more than one direction.
Roots Power Hour typically includes work on heavier more explosive lifts for the first half and then a faster heavier metcon towards the end.  Who is it for?  EVERYONE!  And if you’re not sure, no worries, attendance is included in the unlimited membership that you already pay for, so come try something new with people you know.  Come finish the week strong!

Did you go to the first Benchmark Series WOD last night?  Was it fun?  Post to comments?