WOD: Tuesday 241112

• Coaching Notes

We will be hitting a new 3RM Back Squat today with the goal of hitting a load in the range of 90-95%. We have been building up our ability to hit those higher percentages and today is the day to really hit it and go for a new 3RM. The 3RM is a great gauge of both our 1RM and 5RM. It is also safer than performing a 1RM as well as being a more accurate predictor of our 1RM than a 5RM. This is one of the main reasons why we really like testing our 3RM this time of year.

strength:

Every 3 mins for 12 mins.

3 Back Squats, @ 70-75% and Building to a New 3RM

metcon: "Bad Fish"

For time:

In 2 mins do:

8 Kettlebell Goblet Squats, 70/53 lbs

12 Wall Balls, 20/14 lbs, 10/9 ft

Max reps in remaining time Row Calories

Rest 1 min ...

Repeat until you reach 75/60 Row Calories

Time Cap: 17:00

accessories:

Every 1 min for 12 mins, alternating between:

Russian Twist + Throw, pick load, L 25 secs/R 25 secs

5 L/5 R Hip Airplanes

6 90 Degree Rotational Box Jumps, pick height