Shuttle Sprinting

Warm-up:

  1. Run 100m
  2. 10m Elbow to instep
  3. 10 Airsquats
  4. 10m Inch Worm
  5. Run 100m
  6. 10 Burpee Broad Jumps
  7. 5 Wall Climbs

Mobility:

Hip/Quad Opener

Announcements:

Avago Mud Run 10/25/14 Discount: Tallycf

Lift of the Day:

Shoulder Press
Back Squat
Deadlift
 
70% x5
75% x3
85% x1 AMAP

Skills & Technique: (Click below for links to more info)

Wod:

Run 400m for time.
 
Shuttle Sprint x5
 
Record fastest and slowest efforts
Between sprints 5 L-Sit Pull-ups
Greg KeeterComment