July 19, 2014 admin


1. 6×2 Deadlift @ 70-80%

2. 10mins: Max Distance Forward Sled Drag

3. For time (10min Cap):

100 DB Ground 2 OH

Competitor’s Program

1. 4×12 Back Rack Lunges,rest :90

2. EMOMx10:

ODD: 8-10 T2B
EVEN: 5-8 Strict Ring Dips

3. 6 Sets:

20m Skip
20m Sprint
30m Skip
30m Sprint
Rest/Walk Back

Notes:  Set up cones for the given distances…during skips focus on explosive jumps vertically versus horizontally.  When you hit the next cone go right into a sprint.

“Give me a smart idiot over a stupid genius any day.” – Samuel Goldwyn

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