Leila D

Hometown:
Unknown
Gym:
Gender:
Female
Age:
--
Height:
--
Weight:
--

March 19, 2015

Performed at: Project 9 CrossFit
Description: WARMUP
400m run
3 Rounds
25 Hurdle Walk Forward
25 Hurdle Walk Backward
25 Straight Leg Kick
25 Duck Walk
Hip Prep

STRENGTH
Squat
Warm-up:
535%
545%
355%
Set 1: 565%
Set 2: 375%
Set 3: 1+x85%

WOD
In Teams of Two
10 Rounds
10 Body Weight Back Squat (e.g. A 200# athlete would put 200# on the bar)
200m Run
*Alternate Rounds

RECOVERY
Lacrosse Ball Hips in Figure Four 2 min each
Olympic Squat Wall Stretch, 2 Min
If time allows, Couch Stretch, 2 Min each
Results: 19m 12s
Workout scaled
Modifications at: 45lb for WoD
Athlete's Notes: Strength: 5x40, 5x45, 3x50, 5x55, 3x60, 5x65 1RM-75

WoD squats--45

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