T’was the day before the competition
Thank you to everyone who will participating on Saturday. A competition really does take a village.
If you are competing on Saturday, but plan on working out Friday, go through the warm ups through rep 6. Then do 3 sets of 3 overhead squat.
6:45am Check in
7am Judges Briefing (all volunteers should attend)
7:15 Athlete Briefing Events 1 & 2
7:30am Heats begin!
There will be taco plates for $10 – tacos, rice, beans and salsa bar. Free massages by Massage and Bodywork Education Center!
Please make sure to check out our amazing sponsors. WOD’N’DONE and W.O.D Welder have gifts for all volunteers and athletes:)
Massage and Bodywork Education Center
Workout of the Day
Front Squat for load:
#1: 5 reps @ 40%
#2: 5 reps @ 40%
#3: 2 reps @ 50%
#4: 2 reps @ 65%
#5: 2 reps @ 75%
#6: 2 reps @ 85%
#7: 2 reps @ 90%
#8: 1 rep @ 95%
#9: 2 reps @ 91%
#10: 1 rep @ 96%
#11: 2 reps @ 92%
#12: 1 rep @ 97%
#13: 5 reps @ 80%
#14: 5 reps @ 80%
THEN
3 sets of 5 second Front Squat holds at 125%