Workout of the Day
Sprint 50 meters for time
Back squat, 5 reps for load
Sprint 100 meters (50 meters out-and-back) for time
Back squat, 4 reps for load
Sprint 200 meters (100 meters out-and-back) for time
Back squat, 3 reps for load
Sprint 400 meters (200 meters out-and-back) for time
Back squat, 2 reps for load

Rest as needed between each element. Increase the load on the back squat on each effort.

Cash-out: 1 minute AMRAP of backsquat @ 50% bodyweight

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Non Nobis 6:15
Back Squat
Find your 1 rep max.
Use a 1-1-1-1-1-1-1 rep scheme

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Non Nobis 7:30
Complete Non Nobis workout 170112; post results there.

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Workout of the Day (ProvFit & Non Nobis)
21-15-9 reps for time of:
Overhead Squat
Push Press
L4: 95/65
L3: 75/50
L2: 55/35
L1: 35/25

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Workout of the Day
“Mary”
As many rounds as possible in 20 min:
5 Handstand push-ups
10 Pistols (1-legged squats)
15 Pull-ups

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Non Nobis 170111
Hang Power Clean
Find your 1 rep max.
Use a 3-2-2-2-1-1-1-1-1 rep scheme

Post your scores to the Whiteboard.

Transfer your data from here.

Workout of the Day
Hang Power Clean
Find your 2 rep max.
Use a 3-3-3-2-2-2 rep scheme
New athletes find 5 RM using 5-5-5-5-5 rep scheme

Transfer your data from here.

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Non Nobis 170110
“Mary”
As many rounds as possible in 20 min:
5 Handstand push-ups
10 Pistols (1-legged squats)
15 Pull-ups

Post your scores to the Whiteboard.

Workout of the Day (ProvFit & Non Nobis)
“Cindy”
As many rounds as possible in 20 min:
5 Pull-ups
10 Push-ups
15 Squats

Skill practice: Overhead squat
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Workout of the Day
5k Run

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