Tuesday – 091013

What an amazing start to the week on Monday as so many of you made your hang squat cleans look immaculate! Again, you’ve all done a coach proud with your strength and technique gains! Keep up the great work and let’s continue to dominate our road to elite fitness! 🙂

**Some side notes :
1. The Taranis Winter Challenge in-box qualifiers have been completed and our two Overdrive teams trying to qualify are the following:
Team A – Viktor, Kevin, Jane, and Tiffany
Team B – Marco, Tyler, Grace C, and Haley
*Let’s wish them all the best of luck as they take on the WODs in hopes of making it 4 years in a row!
2. All Overdrive coaches will be away this Saturday attending a fellow Overdriver’s wedding ceremony, so senior student Bons will help organize and run our Saturday Team WOD so none of you miss out!

Skills Practice : Pistols
3 sets of 5/leg, alternating UB
SWOD : Back Squats
3-3-3-3-3
*Start at 55%, then 65%,75%,85%,95% 3RM.
WOD : For time
500 m row
20 Back Squats(225/155)
*Coaches to run heats of 5, time cap is 8 min. Use racks for bars, rest as much as needed.
BC : 3 rounds for time of
400 m run
20 Wall Balls(20/14)
20 Box Jumps(24/20)
20 Pull-Ups
*Coaches to start BC WOD after tech