Overhead Squat 5x2 @ 115#
Push Jerk 5x2 @ 155#
Front Squat 5x5 @ 175#
There was nothing really "special" or funny about today but I did want to say that consistently going to lift on Fridays has improved my WODs tremendously. There was a time not that long ago where 175# would have been my 1RM. All of the lifting, particular the squats, has improved all aspects of my WODs and given me not only the strength and endurance to get thru a tough WOD but also the mental toughness to push thru. If you aren't lifting on a regular basis, go in, get a bar and pick it up. You will thank yourself later.
Also for all you 6am'ers that didn't show today, get your butts in before you get a nasty message from the boss....