Workout of the Day
Back Squat
Find your 5 rep max.
Use a 5-5-5-5-5 rep scheme

(If you were one who did this on 160826, then log your 3RM in the tab labeled for it in CF Whiteboard)

Compare to 160525

7th Period
Pullup & Double Squat Ladder

Every minute, on the minute perform twice as many squats as pullups required by the minute: On the first minute, perform one pullup and two squats; on the second minute, perform two pullups and four squats; on the third minute, perform three pullups and six squats. Continue this pattern of work until no longer able to meet the number of reps required by the minute you are on. Score is the last successfully completed minute plus any reps performed into the failed minute.

Both groups transfer your data from here.

Non Nobis 160901
For time:

40 Calorie row
10 Box jumps (24″/20″)
30 Calorie row
20 Box jumps (24″/20″)
20 Calorie row
30 Box jumps (24″/20″)
10 Calorie row
40 Box jumps (24″/20″)

Transfer your data from here.

Post your scores to the Whiteboard.