How Tough Are You?

Let’s get it on!

I know you’re all pumped up & ready to race.  Pay attention to the taper this week as I want you all peaked for the event Saturday.  As always, if you have questions let me know.  See ya ’round the gym.

- Coach Matt

Monday: Rest

Tuesday: 5 x 3 Back Squat @70% of 5RM,

OR Crossfit WOD scaled to 70% effort

Wednesday: Crossfit WOD scaled to 70% effort

Thursday: Run 8 x 200m @ 70% effort w/ 2 minute recovery

Friday: Rest

Saturday: TOUGH MUDDER!!!!!

** Sunday: Recovery WOD

a)      3 x 15 GHD Sit-ups

b)      3 x 15 GHD hip extensions

c)      3 x 15 KB swings

d)     3 x 15 Bench Press

e)      3 x 15 Pull-ups

Note: All exercises with light to medium weight. Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD.

** If you guys want to come in on Sunday I’ll open the gym so you can do this recovery WOD. Just let me know because I can tell you that this will definitely help speed up your recovery…a lot more than sitting on the couch watching football will.