WOD…Jan 31st…Shuttle!

By January 30, 2014 wod No Comments

Strength – 10 min ping pong – Odd minute 4 x Front Squat and Even minute Max Back Squat.  Select a weight that allows you to complete both with one bar. ~50-60% of 1 rep max – Focus is speed and explosiveness

WOD

5 RFT

5 – Shuttle sprints – 4 cones total including start and finish line.  Run to 1st cone touch/back to the start touch – 2nd cone touch/back to start touch – Finish line touch/back to start touch = 1 (length of one side of the gym)

10 – Push Press – 135/95#

20 – DU

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