We are back from Regionals! We had a great time, and learned a lot 🙂 We have a renewed passion for what we do and what we strive for! Next year we will have a big group of supporters for our athletes that will be invited to Regionals 🙂 Lots of hard work ahead!
Max-Effort Lift: 20:00 Front Squat warm-up: 10@bar, 8-10@40%, 5-10@60% work: 3@70%, 3+@90% back-off set: 10@50-60% (base all %'s off 1-3RM found on 6/3/2013) WOD: 4 RFT: 12 K2E 10 Weighted AbMat sit ups :08 L-sit hold 200m Run Assistant Movement: (within 5:00 of finishing WOD) Back Squat pause squats 2x max reps @ 60% 1310: 1sec to get down, 3sec hold, 1sec to get back up, with no rest. repeat. Midline: Reverse Hypers 3x12