Mon, Sept 12

WarmUp:

3x:
10 box jumps
10 lunges
10 v-ups
10 pullups
then
4 spiderman stretches, each leg

Strength:
fr. squat 7-7-7

WOD:
10x50m sprints (not for time)
then, for time 21-15-9:
pushups
situps

Result:

Strength = 53#, 63#, 73# -- felt my form starting to give way mid-way thru last set

wod = 4:06 RX

Jax working on Ryan's arms flexibility (or lack thereof)