Squats and Presses

Today's WOD:

Back Squat 3RM
  
Shoulder Press 3-3-3

Warm-up:

  1. Row 5 minutes
  2. Squat Stretch
  3. Hip Mobility/Stretch x10
  4. Back Squat  w/Bar x10
  5. Back Squat w/50% x5
  6. Back Squatw/70% x3
  7. Back Squat w/90% x2
Follow same format for shoulder press warm-up.

MOD:

Back Squat
Shoulder Press

Post-WOD:

Jump Rope 5 minute AMRAP
Roll & Stretch

CFTally Athlete Results:

Ron 185-185-185 / 95-105-115 / 68DU

Jolly Green 210-215-220PR / 125-130-135PR / 390S

The Standard 345-365PR-345 / 155-185-195(0) / 155DU

Lauren 75-85-85 / 55-57(1)-57(1) / 251S

Joker 315-335PR-315 / 135PR-150(1) / 41DU

Stoner 225-245(1)-245 / 155-165PR-170(2) / 196DU

Mariana 95-105-105 / 55-65-65PR / 5DU

Q 245-255-255PR / 115-125-135PR / 400S

Susie Burpees 90-95-95(2) / 55-55-57 / 18DU

Emory 85-105(2)-105 / 55-55-57 / 150DU

Little T 195-205 / 55-65-65(2) / 105DU

Mighty Mouse 100-105-108 / 55-60(2)-58 / 114DU

Alex 225/245/255 / 135/155/160 259s

Jorge 155/185/205 / 115-115-115 600s

Brian 235/245/250 / 135-135-135 / 72DU

Professor 225-245-250(2) / 135-140-145(2)

Monkey 145-155-162PR / 145DU

Counselor 205-205-205 / 135-155-135 / 272DU

Rachel 85-90-95 / 55-65(1) 65 / 200S

Jason 165-185-165 / 105-115-105 / 513S

JuJu 85-85-85 / 55-55-55 / 112DU

John S. 155-155-155 / 95-95-95 / 230S

Sarge 90-95-105 / 65(m)-55-60 / 442S

Bill 195-135-145 / 105-135-155 / 146DU

Rover 215-225-215 / 115-120-115 / 272S

Pink Panther 125-130-130 / 55-60-65 / 112DU

Jennifer 65-75-85(2) / subbed / 25DU

Raquel 70-75-80 / 55-65-70