Squad!

That is right SQUAD...not Squat...as in crew...mates...friends...partners...team...etc
Although we DID squats today...
SQUAD is all we have...this is our team... we DO have lots of TEAM within ANYthing Once!!!
VERY supportive of one another and great dynamics...sometimes going weeks w/o seeing each other...but always close or there for each other when needed...

Oz was awesome yesterday...came in JUST to re-test me in 17.4!!! That was awesome... Guaranteed he had better things to do (be with kids in AM...get to school earlier...etc) BUT he knew I was re-testing and came to judge! Made me do better than my first go at it as well...and pushed me all the way! Could not have done it w/o him!!!

Today we had a little crew of 4 going at it together...and really pushed it!

Warm Up
500m Slow Row
Walkouts & Spideys
250 Row
10 Air Squats + 10 Wall Squats + 10 Air Squats

Front Squat
OTM x 9min:
Front Squats (Ascending)
1st = 3 x 60%
2nd = 2 x 70%
3rd = 1 x 80% & Climb this set
repeat for 3 times...only move wt up on the 1's

SQUAT HOPS
5 Rnds for Time:
10 Front Squats (95#/65#)
50-40-30-20-10 Abmat Sit Ups
100-80-60-40-20 D/U

Wendt ~ 215# / 10:47
Stan ~ XX / 12:15
Daliege ~ 165# / 13:33
tb ~ 215# / 11:27

Lord, let the light of Your face shine upon us.