Wod 121022

WU	3 Rounds of 5  push ups, ring rows ,dips,  l-hang 10 sec
Strength	Back squats 1x5 70%, 1x5 75%, 3x5@ 80%
Skill *	Tabata Goat work 8 rounds @ 80% 1rep max Pace
Metcon	21-15-9 OverHead Squats, Burpees

* % based on your PACE for the max reps test performed last Monday. So if you did 12 HSPU in your max rep test on Monday your pace for 20 seconds of work would be 4 reps. 80% of 4 reps is 3.2 ( we will round it down for today and say 3 reps ) so you would do 3 reps every round of tabatas.

We are back to our normal programming, the class pace will pick up a lot so make sure you are on time or even a little early to work on your own mobility.

On strength work we arr going to attempt to start our warm up at 70% if the number seems a little high we can add in another set or two however we want to try to improve you ability to handle heavier loads without the need  for an extensive warm up. This is not to say we will not warm up rather we will still do a general warm up and prep the muscle for work, however we should not have to start with a 95 lb back squat if our target weight is 400lbs.