Friday 5-24-13

Austin OHS

***Reminder, the last class of the day on Friday’s is 1:00***

Warm Up

Plyo-metrics and Agility Drills


Squat Cleans


2013 Regional Workout #7

4 rounds for time of:
15 foot Rope climb, 2 ascents
100 foot Sprint
4 Squat cleans (225 / 135 lbs)
100 foot Sprint

 After Bash

Judge a buddy!!!


Warm Up: 2 x 10 squat therapy Hip / ankle mobility Squat Clinic

Skill: Pull up / back squat

WOD: 1. 20 minutes to establish 1 RM back squat

rest 5 minutes

2. 3 Rounds: Run 200m 15 KB Swings (1.5/1) 12 Pull Ups

After Party:

Play on the o-course



4 rounds for time of: 50 foot Farmers carry (45/55) 100 foot Sprint 4 Dumbbell Squat cleans (85/45 lbs) 100 foot Sprint



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