He shoots! He SCORES!

Today's WOD:

BackSquat 7RM
   
Last on: 08 17 10
   
Followed by:
 
30 Wall ball 20/14lb (10.5ft/10ft target)
   
Every time the target is missed perform 1 diamond push-up.
Every time you lose your form (drop ball on catch,not squat low enough) run once uphill.
    
For time.

Warm-up:

  1. Run 1 Lap <<<
  2. Samson Stretch
  3. Hip/Back Extension x10
  4. Reverse Hyper x10
  5. Hip Swing/Stretch x10
  6. Squat-hold 3x5 sec.
  7. Backsquat w/Bar x10
  8. Backsquat w/50% x5
  9. Backsquat w/70% x3
  10. Backsquat w/90% x2

MOD:

Back squat
Wall Ball

Post-WOD:

Roll & Stretch

CFTally Athlete Results:

Jon "Stoner" 215-225-235(6) 2:23 

Sal "Sicilian" Subbed

Melissa 65-70-75 4:25 Scaled

Keith 135-155-165 3:00 Scaled

Kelly G. 125-140 8:56

Kim 95-97-991/2 10:22 Scaled

Shelby Squat Practice   Wallball Practice

Teresa 95-105-100 4:45 Scaled

John "Professor" 205-215  1:38 

Terri "Little T" 175-180-185 3:46 (16#ball!)

Levi 185-205-225 3:56

Jennifer 75-75-80(4) 7:19 Scaled

Susie 75-80(6)-80(6) 8:04 Scaled

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