Monday July 25

Barbell complex
8 snatches
8 overhead squats
8 good mornings
8 bent over rows
8 deadlifts

Litvinov squats
8 reps to 400 m run
Rest 3-5 minute repeat x3 post loads and run time

Then Tabata dummy drags count total feet
Or Tabata front squats with 95 post total reps.

Posting is to install competition in the competition. We have a rare opportunity this year, a lot of guys. Now that is great but it can also be a hinderance. Your level of commitment to the team can be a hinderance. Meaning if you show up sometimes workout sometimes then you are just getting in the way for no reason. I am here to be part of a championship team. I will give each and everyone of you advise and direction to the best of my ability. But if you are only 75% committed to the team you will get zero from me. Sorry its to much effort on my part to semi help you if you only semi want to commit.

I know the WOD's are only a few typed words but alot of time, thought and trial and effort goes into making them. No more touchy feely shit. We have to get after it, this truly is the most intense form of sport as far mental toughness is concerned. If you don't think so then run a sub 90 every time and tell me its not. I guarantee your perception will change.

I say that in order to establish a baseline of the intensity you must train with, not to scare you off. Get together with each other, establish your training partners and hold yourself accountable. ITS NOT MY WAY ITS THE ONLY WAY TO WIN