The Workout Of The Day(WOD) will be a team workout.  Those who don't wish to participate can work on skills or make-up a workout missed during the week.

In teams of 2 each team will do the following, in the order listed:

400 meter run


40 KB Snatch, 16/12 kg

50 box jumps, 24/20"

40 DB Push Press (a DB in both hands) 30/20 lbs.

70 burpees

All participants will run first.  Teams will complete each exercise listed in order before moving to next exercise.  First team done with all exercises done as prescribed wins!





The Short Stop Squat: A Drill For Setting Up Big Pulls    "We all have a different injury history influencing which tissues may
need sparing, different body segment length ratios affecting leverage
advantages, different hip socket depths that determine the depth of the
squat before the pelvis tucks stressing the lumbar discs, etc. What is
best for one person will not be best for their training partner."
Dr. Stuart M. McGill is a professor of spine biomechanics at the University
of Waterloo (Waterloo, ON, Canada). His advice is often sought by
governments, corporations, legal experts and elite athletes and teams
from around the world. Difficult back cases are regularly referred to
him for consultation.  Aticle re-posted from Strong First.

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