Strength
Back Squat 5×5 @ 90% – Week 5
—This will be a huge test of mental toughness, so get fired up! Next week will be a small deload week. We will test a for a new 1RM Week 7. Get all 25 reps in even if it takes more than 5 sets.
Conditioning
4 Rounds (Each Round is 95-100% effort!)
15 DB Snatches 80/45lb
20 Pistols (alternating)
25 Cal Row
—Rest 2 minutes between rounds
WOD Notes: Pistols = 1 legged squat. You may scale them by doing assisted pistols or 20 lunges with a very light weight. Each row must be 95-100% effort!
Here’s a few pics from the East Coast Championships in Boston this past weekend! ECC Results
The champ Rich Froning!
With the legend Chris Spealler!
