Better than Yesterday competition has kicked off!  We have 30+ signed up and ready to make everyday better than the last.  The Pre-Testing was awesome!  I loved all the competitiveness and everyone really giving it 110%.  I know EVERYONE is going to improve over the next 8 weeks, but who's going to knock it out of the park?  Soon to see.  The attendance portion starts tomorrow and keep an eye out for the bonus days! 

Strength:

• Pause (3 sec.) Front Squat 5 x 3 @ 75% -based off your 3 RM

MetCon:

• 4 RFT
• Strict Pull-ups x 6
• Strict DL w/finger flash at bottom (225/155, 205/135) x 8
• Single arm swings (32/20, 24/16) x 20-Bring bell to just above eye level

Auxiliary:

• Row 4 x 250m w/1:1 rest ratio