Warmup

Core x2

20 Dowel back rack sit-up

10 hand to elbow planks

Strength

Back squats

10-8-6-4-2

70/75/80/85/90%

Wod

“On the 4:00” x 6 Rounds:

16 Dumbbell Power Snatches (50/35)

14 Burpees Over Dumbbell

12 x 10m Shuttle Sprints= (6 x up n back)

“Shut Down” has a focus on pacing our higher levels of intensity.

Here we have (6) rounds of a higher intensity burst, in which we want to pace close attention to our times. From start to finish, we are looking for a difference of no greater than 5 seconds. This is a challenging task to accomplish. We need to come hard out of the gates on round one, but with just enough reservation so that we can sustain the effort in rounds five and six.

Score = slowest rd