Thursday, January 21, 2016


1) Speed Pulls: 8 x 1 sumo deadlift @ 70%
2) 2 Rounds:
     1a) 15 per leg single leg KB deadlifts
     1b) 15 hollow rocks

20 RFT
1 Deadlift (275/185)
3 Burpees

Post WOD
100 Banded Good Mornings

Tip of the Day
Why do we focus on the hamstrings so much?  Here are a few good reasons.  1) Your glutes and hamstrings are in charge of powerful hip extension.  2)  We are naturally quad dominate which is terrible for your knees and back.  3) Strong hamstrings protect your ACL, helping to prevent knee injuries.  4) Powerful hip extension can change your life.  Happy Thursday!