10.26.13 Trifecta

WOD: Trifecta

Skill: Back Squats w/ bar.  Position & Depth Review

1. Back Squats - 5, 5, 5, 5, 5, 5
2. Sledgehammer Swings - 2x50
3. Pick One...
    20 Muscle Ups
    10 Rope Climbs
    800m Row
       200m Sprint
       100m Easy
       200m Sprint
       100m Easy
       200m Sprint

Maintain good posture while squatting.  Keep the abs tight and ribcage down to eliminate over extension in lower back.

5 Rep Max
Oscar - 155#
Kenia - 73#
Orlando - 155#
Regina - 43#
OJ - 135#
Bob - 85#
Ben - 275#
Tara - 123#
Chris M. - 115#
Jeff - 225#
BC - 225#
Tim - 185#
Lindsay Z. - 103#
Ronak - 113#
Kyle - 205#
Kristina - 143# (3) PR
Danny - 215#
Bernie - 313# DL
Danielle - 113#
Elisa - 113#