12.5

     These two are putting in some work at the Mid America Championship. Taylor is sitting in first after crushing the competition. Kelsey is in sixth after being one of the only ladies to use muscle ups. Keep up the solid work you two. We are proud of you. 

SQUAT
     Back Squat
          1 x 5 @ 60%, 1 x 5 @ 70%, 2 x 5 @ 75%

TEMPO RUN
     800M / 2 mile / 800M
          First 800M is "ramp up" to pace, 2 mile is race pace + 10ish seconds per mile, last 800M is cool down from pace.

COMP TEAM WODS
     Meet at the board at 11:30AM. WODs will begin promptly at noon. Be ready for explanantion of how all WODs will run.