Who will rise this fall?
8/7 at 7:45pm: Fall League Q&A Forum at CTF.

Ret was 15 when he died. His last request was “to give back”.
8/30 WOD for Ret. Sign up here.

Sweet Quote: “To hope till Hope creates from its own wreck the thing it contemplates.” -Percy Bysshe Shelley

Wendler Cycle 3 De-Load Week
MOB: Ankles. T-spine. Triceps. Shoulders
WU:
1 minute of jump rope
5 HSPU
3 rounds of double under practice. :30 work/ :30 rest
REVIEW: Shoulder press. Double Under. HSPU. Plank hold.
S: Shoulder Press. Base your percentages off 90% of your 1RM + 10#
THIS SHOULD BE LIGHT AND FAST. EXPLODE UP!
40%x5, 50%x5, 60%x5
CI: For time:
15 HSPU
40 Double Unders
12 HSPU
50 Double Unders
9 HSPU
60 Double Unders
THIS WORKOUT HAS AN 8:00 CAP.
CII: After 3 minutes of rest, accumulate 3:00 in plank hold (on hands only).
Record total time for CI and total time for CII to board.
LIII: 12-9-6 of HSPU.
LII: 15-12-9 of HSPU sub of choice (7-4-3 of wall walks ok). 20-30-50 of double unders.
LI: 12-9-6 of HSPU sub of choice. :30-:60-:90 of double unders (attempts count) or single unders/toe taps to a plate.
PWMOB: Rollout shoulders and calves. Stretch shoulders, triceps and calves.

Advanced: 21-15-9 of HSPU. 40-50-60 of UB double unders.

Endurance: None

CTF MTB:
S: 3×5 Shoulder Press
CI: 3 rounds of:
10 strict DB Press
10 calorie row
CII: After 3 minutes of rest, accumulate 3:00 in plank hold hands or elbows ok.