Record Keeping...

Is what we do everyday...
Keep records of what we do, so you can see progress or not!!!

Warm-Up
3-5m Easy Bike
GO WOD Mobilize
Squat / CNS Work (Air Squat w/ mobilization + 90*90 Stand Ups + Zig-Zag Banded Walking)
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A) HANG SQUAT CLEAN
EMOM x 6:
3 Hang Squat Cleans @ 78% (increase from last week, if possible)
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B) For Time:
B1) FRONT SQUAT - 5 Reps @ 82% (increase from last week), 30s Rest
B2) SQUAT CLEAN - 3 Reps (quick singles, not TnG)
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GET THRU
3 Sets, EACH for Time:
30 Wall Balls (20/14)
20 Power Snatches (75/55)
20 Thrusters (75/55)
- REST AS NEEDED b/t Sets (no more than 15m Rest)
Goal is to hold speed thru this!!!
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10m Cool Down Stretch

Stan ~ No A/B / 7:07 - 6:50 - 5:43
Ladick ~ No A/B / 7:59 / 8:37 - 6:31
Daliege ~ No A/B / 7:59 - 8:26 - 8:10
tb ~ A = 185# / B = 235# & 205# 1:11 (21s-30s-20s) / 5:49 - 4:59 - 4:57
WB = 20-10 / 24-6 / 12-12-6
PS = 5-6-5-4 / 8-8-4+ / 12-6-2+
Thr = 11-9 / +8-8-4 / +12-8
+ meant that I did not put the bar down b/t

ENGINE (3 Hrs Later)
10m Easy Bike
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14 Sets of:
15s "Sprint" @ 100% Max Sustainable Pace
60s Slow Spin Recover
17:30m of Work
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10m Easy Bike Cooldown

Val ~ Watt = 368 Ave (460 Max) / 124 Cals
tb ~ Watt = 705 Ave (841 Max) / Speed = 32.8 (34.6) / Pace = 88 (93) / 5.40 Miles / 179 Cals

ALSO...the Jr. High Crew was in for the TURKEY TROT this AM...
Awesome to see them working together and HARD!!!
pic to come...