Strength/Skill Development
A1. Back squat: 2.2.2 (Rack & rest 10s b/w doubles) x 4 sets.
A2. Weighted pull-ups x 2-3 x 4 sets.
WOD
Complete 6 rounds of;
12 slammers
50 ft sandbag walking lunge
for time.
Post best set of back squats, best weighted pull-up x 3 & overall time.
Name BS WPUx3 Time
Angela 105 10 7:54
Frank 185 10 8:42
Heather G 115 neg15 8:08
Julie S 105 neg10 8:30
Oz 205 10 8:16
Ward 245 15 7:49
Hans 145 – 8:40
Kirk 155 BW 8:18
Allan 155 20 9:23
Tom 155 25 7:19
Dan F 200 60(70×2) -
Colette 115 BW 6:47
Joel 225 26×4 6:55
Tina 125 15×2/18×1 7:24
Evan 235 44×2 8:10
Jill 75 – 9:30
Laura 85 10neg 10:24
Katie C 95 – 7:10
Ginna 120 18neg 5:52
Brandon A 155 25 8:10
Megan 115 – 9:20
Chris F 115 18neg 7:51