04202013

9a Team WOD: 1st Session

AFAP: Teams of 4. 2 men 2 woman
75 Back Squats (95)
50 Pull-ups
25 S to Oh ^
75 FS (65)
50 Pull-ups
25 S to Oh ^
75 OHS (45)
50 Pull-ups
25 S to Oh

Then two guys go,

Same thing at weights if 135/85/65

***Barbell can't touch ground. 2012 regionals team wod

Did it with Chase, Lindsey and Lynn. Felt good about how we split up the workout. We went through pretty smoothly.

Back Squat -
Pull-ups went c-10, j-15, c-10, j-15
Shoulder to oh went 15 for him, 10 for me
Front Squats -

Will fill in later



2nd Session:
A. GHD - Ball Throws (skill)
A1. 100' Sprint Races

B. Standing Long Jump

C. Triple Jump

D. MaX Effort 500m Row
1:31.1

Rest 6 minutes

E. 5k Run - Sustainability
Finished about 23:30 which is pretty good after all the sprints/jumping/squatting that I did today.