Auto Reg rating
+4
Med Ball Throws
Backwards x 5
Overhead x 5
1 hop x 6
2 hop x 4
3 hop x 2
Races
100m @ 15.24 - 0.8 
felt damn stronger than that and at the time they said the wind gauge wasn’t working and didn’t have a reading. That would make sense as a guy in my race last and this week ran 14.13 -2.7 then this week 14.33 -0.8 Regardless it is still absolute shit!!!
1 hour
200m @ 30.91 - 2.3
45 mins
60m @ 9.36 NWI
Squats
3 min rec
warmup 5r x 75
work
3s x 8r x 110
Glute bridge
2 min rec
1s x 8r x 80, 4s x 8r x 90
stretch
Rating
?