13 February 2014 – “Spock’s Pointy Ears”

IMG_9615

 

Warm-up: Run to W. Alabama Street and Back

Set Up Racks for backsquats, Do 3 sets of 5 reps at a light weight to warm up

 

Strength/Skill:  *Wendler Back Squat

3 Sets (at the Same Weight) – 5-3-1 (27 reps TOTAL)

*Take Longer Break after the set of 5, shorter after the 3

 

WOD:  “Spock’s Pointy Ears”

Run 400 Meters

25 Pull-ups

20 KB Swings (53#/36#)

15 Overhead Squats (75#/55#)

10 Burpees

Run 400 Meters

10 Burpees

15 Overhead Squats (75#/55#)

20 KB Swings (53#/36#)

25 Pull-ups

Run 400 Meters

 

2-13-2014