11.5

COMP TEAM WODs
     Start AT 1100
     Be warmed up by 1050, we will review the WODs, set up, and start AT 1100

SQUAT
     Back Squat
          1 x 5 @ 60%, 1 x 5 @ 65%, 2 x 5 @ 70%

TEMPO RUN
     400 meter / 2 Mile / 400 meter
          First distance is a ramp up to "pace
          Second distance is "race pace" + 10 seconds per mile
          Last Distance is a cool down from "pace"