WOD Thu 10-10-13
October 9, 2013
WOD Sat 10-12-13
October 11, 2013

WOD Fri 10-11-13

Tyreese shows the results of practice and effort!

Warmup: Running drills – 10 minutes

Strength: Sumo Deadlift

Warmup with moderate wt, then sets of 5, 5, 3, 3, 3 for heavy working loads

Conditioning Intervals: 5 x 4 minutes

50 M Shuttle

8 KB Snatch 24/16 (4R/4L)

30M Shuttle

8 KB Snatch

10M Shuttle

8 KB Snatch

– Intervals should be as fast as possible with all work completed by the 2:00 mark