Back Squat 3×8 (75%)
Then
25 seated box jumps NFT
WOD Notes: This workout is meant to be a high volume squat day. The goal is to get to 75% of your 1 rep max and stay there for all 3 sets. The goal is not to find an 8 rep max or to increase weight each set. Get heavy and do work.
Reminder: The swim WOD is this Sunday at 2:00 pm at Radnor High School. As long as you can swim a lap (doesn’t need to be pretty) you should be fine. Come on out for a change of pace and scenery and one heck of a good workout. Cost is $6 at the door. Sign up in Wellness Living if you plan to attend.
Nutrition Notes: This is the first food prep weekend to get ready for the challenge. Get all that meat cooked up and ready! So that we can keep track, please sign up on the door of the gym under the appropriate level (Macro or Macro-ish).
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Happy Hour
Dave 290
Curtis 155/135
Andrew 195
Pete 135
Caine 225
Ray 135
Snowflake 🙂
Erin 145
Sarah 145
Mel 145
4pm
Jeff 145
Allen 145
Chris S 145
Ariel 115
Brea 145
Heather 125
Nik 155
Kerri 105
DK 🙂
Ryan 245 (2) 265 (1)
Jason 45 form
Brooks 155
OMC 🙂
5pm
Chase 155 (4×8)
Sabol 265
Ron 245
Smith 155 (4×8)
Kristen 55
Bob K 175
Karen 85
Dani 145
Melissa 135
Ron 245
Bob B 185
Tim 145
EQ 130
Tina 115
Results:
5:15
Frank 155
John M. 155
Mark G> 265
Ed – form
Eric 245, 265-1″
Elissa 135
Danielle 130
Jenn 200, 28″
Tyson 155×6
Zach K. 145
Chris M. 145
6:15
Dan E. 245/255, 36.5″
KTL 80 SS
Vinny 175/185
Faith 85 SS
Erik 185
Sigal 185
John W. 315
9:30
Jimbo 275, 32″
Dave C. 165
Tom S. 185
Betsy 75
Janet 95x8x4
Ash 85
Pugh 215
Pat B . 215
Jamie 95x a lot
12:00
Steve 225
Jim C. 225
Brian W. 225 form
Dubs 165
MOira 50
Tanya 165/180
Nadine 60
Emma 85
NIcole 115
Sara P. 85
Christine 65 to 14″