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"Don't measure yourself by what you have accomplished, but by what you should have accomplished with your ability." 

"Do not let what you cannot do interfere with what you can do."  --John Wooden

WEDNESDAY, 20SEPTEMBER2017 - Work For Today
Wave 3/Week 9/Day 3

STRONGMAN CONDITIONING - As Many Rounds As possible in :30 Minutes
5 Atlas Stone Over Bar (HEAVY)
5 Tire Flips (HEAVY)
:40 Second Prowler Push 

STRENGTH - Overhead Focus (Speed & Endurance) 
Set 1: 10 Chin-Ups or Inverted Rows
8 Log Clean & Presses Presses (Clean Every Rep) @ 65% Of your 1RM
:30 Seconds Hanging “L” Sit Holds
10 Vertical Medicine Ball Throws
Rest 90 Seconds and get right back to your Presses 

Set 2: 8 Chin-Ups or Inverted Rows
6 Log Clean & Presses Presses (Clean Every Rep) @ 75% Of your 1RM
:30 Seconds Hanging “L” Sit Holds
10 Vertical Medicine Ball Throws
:90 Seconds Rest

Set 3: 6 Chin-Ups or Inverted Rows
As Many Log Clean & Presses Presses (Clean Every Rep) As Possible @ 85% Of your 1RM (Goal is at least 4)
:30 Seconds Hanging “L” Sit Holds
10 Vertical Medicine Ball Throws
:90 Seconds Rest
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