This is our infamous de-load week. This means a few things:
1) We won’t have a hellacious squat routine this week. Volume AND intensity will be dialed back big time. Our formal squatting day will be Wednesday.
2) I would like you all to dial back your normal intensity and approach towards this weeks WODs a bit. Instead of grinding for 100% every time, stay within your comfort zone this week, somewhere near the 80-85% range.
3) Get plenty of sleep and food!
4) No extra work this week.
5) This Saturday is our “Food as Fuel” nutrition seminar. Its from 11-12:30 and FREE to all who want to attend. Hope to see everyone there!

A. Skill:
a) Nose and Toes: 3 x 60s
b) Standing Barbell Hold Overhead: 3 x 60s (Men use 65, Women use 45)
c) Arch Hold w/ PVC: 3 x 60s

B. MWOD:
Foam Roll Lats – 3 x 30s ea side

C. WOD:
8min AMRAP –
10 Thrusters (95/65)
20 KB Swings (53/35)