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Monday 150330

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Great turnout on Saturday for 15.5 and out potluck afterward! Thanks to everyone for showing up, bringing food, and having a ton of fun. Plenty more of this sort of fun in the works for the rest of the year...stay tuned!
This will be the last week of our current cycle and we'll call it a "testing" week of sorts: building to some heavy singles on the lifts and doing some "benchmark" workouts. This will establish some baselines and lead us into our next cycle. More info on that to come.

SWU B - 3 rounds not for time (10 min cap)

Low level Box Jump, 10-15 reps, 12" max
Partner med ball rotational throw, 10 each side
Body levers, 5 reps w/5-10 sec descent

Fitness (wk 6 of 6)

A. Back squat, build to a heavy single in 15 min
+
"Cindy"
20 min AMRAP
5 pull-ups
10 push-ups
15 air squats

Notes:

- build to heaviest for today; don't force a PR if it's not there
- hit something heavy then shut it down
- let coach know ahead of time if you're going for record board with Cindy

Performance (wk 6 of 6)

A. Back squat, build to a heavy single in 15 min
+
"Mary"
20 min AMRAP
5 HSPU, head must touch on same plane as your hands
10 alt'g pistols
15 pull-ups

Notes:

- build to heaviest for today; don't force a PR if it's not there
- hit something heavy then shut it down
- protect hands on Mary

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