6-25-13

Workout
 
Mobility
Warm up

Fitness
1)  For time: 20 sets of 3 unbroken pull ups
2)  "Tabata" sit ups (8 rounds)

Lady's
1a)  Back Squat x 4-6 x 5 @42x1; rest 1 min
1b)  Eccentric Pull up Clusters 2.2.2.2 x 5 @61J1; rest 20 sec/3min

Power
1) Deadlift 5rm

EMOTM for 12 min
3 Broad Jumps
30 yd sprint
*After last jump, collect yourself and start sprint from a baseball lead-off position.
*Time your sprint.

Post DL weight and fastest sprint.