Sunday, May 4th, 2014

   session 1   
a) 3 rounds (not for time) 
     1) 10 calorie row
     2) 30 double unders
     3) 10 goblet squats 53#
b) workout specific warm-up
    --mobility, foam rolling, reps of each exercise (build up to 180# deadlift) 
c) REGIONAL EVENT 6
     for time: 
       50 calorie row
       50 box jump overs 24"
       50 deadlifts 180#
       50 wall balls 20#
       50 ring dips
       50 wall balls 20#
       50 deadlifts 180#
       50 box jumps overs 24"
       50 calorie row
d) 5:00 airdyne cool down

   REST 2-3 HOURS   

   session 2   
a) 3 rounds (not for time) 
     1) 10 calorie AD
     2)  7  toes to bar
     3)  5  overhead squats 
b) workout specific warm-up
    shoulder + ankle + hip mobility 
    warm up your overhead squat to 205#+
c) REGIONAL EVENT 7
     for time: 
       64 pull ups
        8  overhead squats 205#
d) 10:00 airdyne cool down