Squats and Sit-ups

Do anything for 5 minutes and it can be excruciating!

Today's WOD:

Back Squat 3RM
  
Last on: 10/05/10
  
Followed by: 
  
Tabata sit-ups

Warm-up:

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

MOD:

Back Squat

Post-WOD:

Squat Hold  5 minutes

Roll & Stretch

CFTally Athlete Results:

Stoner 250-255(1) 255(m)  / 10

Standard 345-355-355 / 11

Brandi 150-160-165 / 10

Joker 300-315-320PR / 10

Shelby "RUSerious!" Practice / 8

Melissa 80-80 / 9

Kim Possible 85-90-95 / 9

Joel Q. 225-235-345 / 7

Levi 245-255-260 / 9

French 225-225-225  / 6

Sahil 145-155 165(M) / 11

Professor 225-245-255(1) / 15

Trey "Happy" 225-245-255  / 16

Teresa (MM) 100-105-107 / 9

Lizzy 55-60-65 / 11

Isabella 115-120-120 / 8

Shaun 250-255PR-245 / 11

Brian 225-245-225 / 11

Kelly 120-125 /11

Sal Subbed 7

Terri 200-215PR-215 (2) / 9

Catherine 120-125-125 / 14

Bill L. 180-195-205PR / 13

UpMan 305-315PR-325(2) / 12

SusieBurpees 95PR-95-95 / 9

Monkey 145-155-160PR / 12

Counselor 205-225PR-225 / 13

Kate 105-105-105 / 11

Red 245-255-260(2) / 5

Keith 205-225-245 / 13

Monica 165-175(2)-175(2) / 11

Rachel 65-75-75 / 6