Monday, August 15, 2016


1)  4 x 3 Back Squat @ 75%
2)  6 x 2 Deadlift speed pulls @ 70%

Every 4:00 for 20:00
120 m shuttle run (30m x 4)
6 lateral burpees
4 front squats (185/125) (from the floor)

Post WOD
100 banded hamstring curls

Tip of the Day
Change of direction is something that professional athletes spend hours practicing.  Since we are semi-pro exercisers, our change of direction might not be so crisp and quick.  If you would like to improve your shuttle time, pay attention to planting the same foot each time and making a quick pivot on the toe.