Does having STRONG LEGS help you run faster?

Ok, so I didn't tag it on fb. Happy?

Today's WOD:

Back Squat 3RM
  
Last on: 08 24 10
  
Followed by:
  
Ring Dip or Muscle-Up 5 minute AMRAP 

Warm-up:

  1. Run 2 Laps
  2. Samson Stretch
  3. Sit-up x13
  4. Hip/Back Extension x13
  5. Hip Mobility (swing) x20
  6. Reverse Hyper x13
  7. Back Squat w/Bar x5
  8. Back Squat w/50% x5
  9. Back Squat w/70% x3
  10. Back Squat w/90% x2

MOD:

Back Squat
Ring Dip
Muscle-up

Post-WOD:

Jump Rope 5 minute AMRAP
Roll & Stretch

CFTally Athlete Results:

Susie 75-80-85 / Ring Dip Scaled 54 - 0

John 205-225-245 / Muscle-up 24 / 194 DU

Shawn 195-200-185 / Ring Dip 11 - 13 DU

Bill L. 175-180-195 / Ring Dip 25 - 36 DU

Trey G. 285-295-305(1) / Ring Dip 45 / 9 DU

Kim 92-95-102 / Scaled Ring Dip 46 / 10 DU

Courtney 75-90-90 / Scaled Ring Dip 50 - 400 Singles

Sushila 115-125-135 / Scaled Ring Dip 38 / 68 DU

Teresa 100-105-107 / Scaled Ring Dip 50 / 83 DU

Johnson 295-305-305 / GHD Sit-ups 58 / 108 DU

Debi 110-110-110 / Scaled Ring Dip 31 / 240 Single

Brian 265-225-225 / GHD Sit-ups 60 / 49 DU

Mike 210-210-210 / Scaled Ring Dip 24 / 37 DU

Ashleigh 92-92-92 / Scaled Ring Dip 45 / 352 Singles

Amanda C. 135-135-135 / Scaled Ring Dip 37 - 53 DU

Shaun 245-245(2)-240 / Ring Dip 39 - 80 DU

Terri 195-195-195 / Scaled Ring Dip 26 - 86 DU

Kelly B. 115-125-135m / Scaled Ring Dip 42 / 507 Singles

Rick 205-205-205 / Scaled Muscle-up 22 / ?

Amanda U. 135-140-140 / Scaled Ring Dip 50 / 20 DU

Anthony B. 115-95-95 / Scaled Ring Dip 67 / 24 Singles

Monica 135-145-165 / Scaled Ring Dip 34 / 51 DU

Levi 245-265-275(2) / Muscle-up 4 / 72?

Liz 145-140-140 / Ring Dip 24 / 131 DU

Melanie 135-140-145(1) / Scaled Ring Dip 31 / 32 DU

Trey C. 205-225-245 / Scaled Muscle-up 10 / 40 DU

Sahil 115-135-155 / Ring Dip 51 / 18 DU

 Ashleigh is looking nice today!

There was some work getting today, right Terri?

Shaun on rings.

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