WOD 1/4/10

Way to get thru those Hal!

3x5 Back Squat

then...

4 rounds:
10 Burpee-to-box jumps
20 DU's

The metcon should be no longer than 15 minutes! For many of you sub 12 and sub 10.

Daily Leaders:
1.) Ian: 235/5:20
2.) Steve: 250/5:24
3.) Marc: 245/5:31
4.) Terry: 227/6:34
5.) Adam: 275/8:07

Frank: 215/8:41
Jason: 295/8:56
Dean: 205/12:10
Nina: 120/13:21
Troy: 185/10:21
Dani: 100/13:27
Justin: 180/10:14
Jen B.: 120/10:05
Matt S.: 195/9:05
Jenn C.: 125/12:01
Tara: 135/10:06
KJ: 115/8:53
Hal: 225/9:29 (mod)
Stacy: 115/9:46 (mod)
Lorie: 165/7:58 (mod)
Laurie: 65/8:32 (mod)
Sheri: 65/9:02 (mod)

Great job everyone! How bout' those box jumps after heavy back squats? And a big hand for Adam and Jason today with some big numbers!

On Ramp

200M Run
15-12-9
Air Squat
Ring Row
Push-Up
200M Run

Bill: 6:56
Betsy: 8:05
Carla: 7:05
Shawn: 7:13