Friday WOD:

I've had a couple of the girls mention that they were a little disappointed in their Filthy Fifty times as they were slower than the last time they did it, then followed that statement with "but this time it was Rx'd".  I wanted to let all of you who fall into this category know that you shouldn't be disappointed in this discrepancy at all!  In fact, if you did not do a workout as Rx'd then your time (in all honesty) doesn't count for crap in the grand scheme of things.  Your goal should always be to work your way towards Rx'ing every workout, once you are at a level that allows you to complete a WOD Rx'd that time then, by default, becomes your best time on that WOD.  An Rx'd completion will always take the leaderboard over a modified WOD and this stands true for your own personal leaderboard in your records.  So be proud of your accomplishment and celebrate your first ever completion of a very tough WOD Rx'd!!!

a little reading to check out:

http://www.sicfit.com/blog/post/show/id/107-Stop-Being-Content-and-Become-Great


FRIDAY:     Warm-up:  Dynamic exercises to get warm, then:
                                       800m run @ 100% Effort  X2
                                       (Rest 90 sec between efforts)

                      Technique:  Overhead Squat 7 - 5 - 3

                      WOD: Overhead Squat - 3RM
                                      -work up to a maximum weight overhead squat
                                        for 3 consecutive reps.
                                      - rest 3-4 minutes between sets to ensure
                                        maximum PCr recovery

Post 3RM to comments...