Back Squat: 4-4-4-4 
starting at 70% of 1RM and increasing 5% each set
get 2 warm up sets before getting into your working sets
– rest 2-3 min between each set
5 Rounds for Total Reps of:
1 Min ME OHS @95/65   (max effort)
Rest 30 Sec
1 Min ME Ring Dips
Rest 30 Sec
post total reps to comments
The CrossFit Games regional qualifiers  are in full swing, who will you be pulling for? Anybody think Ben Smith can take down Rich Froning this year? (he just dominated the Mid Atlantic Regionals this past weekend)


21 thoughts on “Speal”

  1. So I thought my 6 amers at CFMC, and everyone would enjoy this. I, Sabrina, will be doing 300 burpees tomorrow bc I slept until 6:12 this am. You could not imagine the rage I felt that I apparently turned off my alarm. A couple of our members showed up and left to go back to sleep so to be fair and all that I will be doing them while Brian coaches. This is already fb official so I might as well do them for time right?!!! I will let you know if I live through it. Now quit enjoying this so much! 🙂

    1. Ouch! Good luck! I’d move the alarm farther away… Wait? Aren’t you sleeping in the box, shoot tell the, 6amers to bang on that door next time

  2. Awe Sabrina! You are just tired! But that’s what we did to Stefan was ban on the doors til he woke up!

  3. BS: 115, 125, 135, 140
    Terribly low number!
    73 rx (but used purple band for 7 ring dips on he second round)

  4. I did 113 reps of 50# and box dips… For skill I did 80, 90, 100, 110. It’s good to be working out with my peeps again 🙂

  5. Did front squats for the skill since I did back squats on Tuesday:
    65#, 75#, 85#, 95# (had to break it up into two sets of two)
    Really like all this strength work we are doing!
    162 reps on the WOD. Purple band for dips and 15# bar for OHS….I f*$#%^@! HATE them!!!

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