22 Nov 13

Warm Up:

As a group- 1 air squat every 5 seconds  for  2 mins “3:1:1” (3 sec down, 1 sec up, 1 sec rest- focus is on perfect form)

Samson Stretch

Strength:  Back Squat (High Bar) 8 sets of 1 (work up to 1RM)

WOD

5 Rounds for max reps of:

1 min max 40 yd shuttle run (L3: sled pull)

30 sec rest

For Max Reps:

Tabata Toes to Bar

1 min rest

Tabata Wall Ball Ball

1 min rest

Tabata  Ring Dips

Cool Down/Accessory Work:

2x max Glute-ham raise

20 Glute bridge
Stretch with Coach