Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
Shout Out Wednesday
Here’s your chance. Give props, big-ups, and kuddos to the folks you workout next to everyday. Did you see someone make a break through, do something great, or something nice? Here’s your chance to give them the credit they deserve, it’s shout out Wednesday!
What exactly is a shout out? See below.
shout-out (n.) Slang. A public expression of thanks or gratitude. A kind mention of a homey.
Examples include:
“I’d like to give a shout-out to Eric for building such super fly plyo-boxes”
“I’d like to give a shout-out to Jen for rocking burpee pull-ups for the first time yesterday.”
“I’d like to give a shout-out to Gator for organizing such an awesome baby shower for Zac and Heather.”
I’d like to give a shout out to Cara for killing it in the front squat today. I’d like to give a shout out to Bird and Christy for representing the 95 pound front squat in yesterday’s workout.
Big Shout-Out for Charlie for KILLING it on his 50th birthday. Can someone please explain to me how the hell that guy is really 50?
Big ups to the 9am class who killed the OHS/front squat/backsquat progression. Success is contagious!
Shout out to Nicole for crushing her lectures at the CF Lvl 1 courses she has been working. to
Shout out to Stef for moving to Boulder.
And shout out to everyone signed up for the sectionals!
Thanks for the shout out, Nicole! I’d like to give a shout out to Kim for PR’ing all of her lifts today!
I second Nicole on a shout out to Eric for the awesome new boxes! And I second Eric on a shout out to Stefanie for moving to Boulder! Last a shout out to Christy for being an awesome judge for me last week at the Sectionals WOD and making sure I didn’t stop even though I wanted to!
I’d like to give a shout out to Karl, who did Double Unders so fast today that I could barely count them.