On the Strength!

Warm-Up ~
400m Run
20-15-10-5 Ball Slams w/ Partner

1) Front Squat ~ Work to a heavy single

2) J (for time)
200 D/U Buy-In
4 Rnds ~
5 Ring M.U.
10 Front Squats (155#/105#)
15 HSPU
20 Burpees

Oz was in and was a crazy guy...AGAIN! Forgot to mention that he was in yesterday. He worked so hard he almost puked...it is rough getting back into working out after a bit of time off... And, our group is not really good at "easing back into anything"... Seems to me we (AOWR) are an "ALL-IN" type of mentality!!!

I LOVE IT!!! It fires me up!!!

JB ~ XXX / 37:42
tb ~ 275# FS / 37:06

Today was a great push again... JB was just CONSISTENT on the D/U's ... Smooth!!!
Then it was off to the races!!! Great competition and push for each other...4th round I just went scared, cause I was sure that JB would get 20 Burpees in a row!!! I had 10 Burpees done when he started his round of burpees... Whew!!!

After school:
The throwers Boys Track team is an outstanding group!  I may be partial to Throwers, but it is only because I get to not only coach, but work out along-side them in our practice schedule.  There is a constant push within what we expect for ourselves, and what we expect of our team.  It has taken a lot to make us graceful, agile, and strong.... it will continue to take more to be better than what we were yesterday.  This group of young men are not making excuses, they encourage, support, and persevere... and this is only our second year together.  Just writing about our practice and reflecting on our meet PRs gets me excited or next week's indoor conference adventure.
We DID this workout today- and they worked hard!

4 Rnds~
5 pull ups
10 dips
10 Front Squats (75# / 95# / 115#)
15 decline push ups / HR push ups
- done.

Val: 155# 3 rep Front Squat / 135# 3x3 Jerk