Tuesday June 21, 2011

 Warm-up
400m run
1 round of basic warm-up
10 overhead squats (PVC) then 5 second rest at the bottom position.  4 sets.
Then, the two upper extremity stretches from yesterday's mobility wod

WOD:
PART A
Beginners/Intermediate level lifters:
Back Squat 3-3-3-3-3

Advanced lifters:  (aka your back squat looks good, you need minimal coaching, and you have a good idea of your 1 rep max)
8-10 reps warm-up set
5 reps @ 60%
3 reps @ 70%
1 reps @ 80%
1 rep @ 90%
1 rep at 100%
1 rep @ +2-5%
(In the squat rack please - please come prepared with your numbers)

Part B
Run 200m x 6 Rest 2 mins between sets
(If you suck at running - do this)
OR
Row 225 x 6 Rest 2-4 mins between sets 
(If your a strong runner - do this)
*score: average your fastest time and your slowest time

Interesting read about squatting below parallel: http://www.crossfitsouthbay.com/2011/06/get-low/