Backsquat 3×5 add 5lb to your weight from last week Shoulder Press 3×5 add 2.5lbs to weight from last week (3×5 means use the SAME weight for all sets!!) 1:00 Strict Pullups (use band if you don’t have a strict pull up) 2:00 kb thumpers 45/25 3:00 Walking Lunges 2:00 kb thumpers 1:00 Strict Pull ups Score is total reps We are starting a new strength program during regular classes. We will back squat and shoulder press every Monday with other lifts during the week. You will need to keep track of each week’s lifts/weights. We are looking to BUILD STRENGTH, to do so, proper form and full range of motion is critical. If your coach asks you to drop weight, it is for your benefit. In addition to the lifts, we will also now be working our strict pull ups in order to build some shoulder girdle strength. For the time being we will not be kipping pull ups with or with out bands. LET’S GET STRONG!! Due to the Legends Competition this weekend, there will not be a 4:30 or 5:30pm wod on Friday or any wods on Saturday. We are still in need of volunteers for the weekend. This is an awesome opportunity to be part the fun if you are not competing! Meet CrossFitters from around the area (and state) and be part of an exciting atmosphere! This will for sure motivate you to work a little harder in the gym! Please let Robby know if you are available either or both days!! Chad at ToughMudder this weekend!