Bobby Maximus & Tommy Hackenbruck Workout Competition Program Week One “Hack’s Pack”

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT REST
Workout: Workout: Workout AM; Workout AM: Workout AM; Workout: Rest
2x5 Wall Squat  2x5 Wall Squat 60 minute Swim @ Easy 60 minute Run @ Easy Pace 60 minute Run @ Easy to Competition workout
2x10 Squat  2x10 Squat
2x5 Goblet Squat  2x5 Goblet Squat to Moderate Pace Moderate Pace simulation. This day is
3x5 Shoulder Dislocate  Then: Workout PM: dedicated to working on
2x20m Lunge 10x Squat Clean @ 50% 1RM 2x5 Wall Squat Workout PM: physical attributes, skill
3x20m Lunge/Pistol/SLDL + 30sec Box Jump + 15sec Workout PM: 
 2x10 Squat Competition workout work, etc that a competitor
Combo  Rest + 30sec Burpee/Pull-up + 2x5 Goblet Squat
Then:  60sec Row @ >325m/275m Olympic Lifting 2x5 Jump Squat practice. This session will see in competition.
2x (30sec Work/30sec "Rest) pace + 2:00 minute Rest, (technique). Today is 2x5 Tuck Jump should be based on Weaknesses can be
Push Press @ 15/10# DB's Three Rounds 
 focused working on the Then: individual skill and addressed, strengths made
"Rest" in OH Position  Then: Olympic lifts. Intensity Work up to Heavy Snatch gymnastic needs. This is stronger, or a day of
Two sets, Rest 2 min between  5 minute Intermission 
 Then:
Then:  Then: should be fairly light. 8x3 Snatch @ 70% 1RM the time to work on your competing could be
Work up to Heavy OHS  10x Front Squat @ 50% 1RM Practice speed work as SPEED Focus weakness and also perfect simulated by having mock
Then:  + 30sec Double Under + 15sec well. Rest 2 min between each set the movement patterns events and competitions.
5x2 OHS @ 80-85% 1RM  Rest + 30sec Burpee/Pull-up + Then: 
 seen in competition. Intensity and volume today
Rest 2-3 min between  60sec AirDyne @ 45cal/30cal "Diane"

Then:  pace + 2:00 minute Rest, 21-15-9 reps of:
 Intensity should be on the should be high. Arguably
OHS @ 35% BW + Ring Dip  Three Rounds 
 225/185 pound Deadlift
 lighter side. Remember this could be your hardest
30-20-10 reps of Each  Then: Handstand push-ups this is recovery. day of the week
Then:  5 minute Intermission 
 Then:
Cool Down  Then: 300sec Ring Support
5x Muscle-up
8x CTB Pull-up +
Workout 2:  8x Push-up +
10 minute Warm-up  8x KB Swing +
Then:  8x HSPU +
10km Run for time (absolutely 60m HEAVY Farmer Carry
needs to be done in under 50 Three Sets, Rest 60sec
minutes)  between each set
Then: 
Cool Down  Workout 2:
60 minute Row @ 15,400m/
12,500m pace

A B C D E F G

Hack's Pack 2x CrossFit ® Games Champion (2012-2013)

Bobby Maximus & Tommy Hackenbruck Workout Competition Program Week Two “Hack’s Pack”
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT REST
Workout: Workout: Workout AM; Workout AM: Workout AM; Workout: Rest
2x5 Wall Squat 2x5 Wall Squat
60 minute Swim @ Easy 60 minute Run @ Easy 60 minute Run @ Easy to Competition workout
2x10 Squat 2x10 Squat
2x5 Goblet Squat 2x5 Goblet Squat to Moderate Pace Pace Moderate Pace simulation. This day is
2x20m Lunge 2x20m Lunge dedicated to working on
3x20m Lunge/Pistol/SLDL 2x20m OH Lunge Workout PM: physical attributes, skill
Then: 3x10 Shoulder Dislocate
Workout PM: 
 Competition workout work, etc that a competitor
Power Clean + Front Squat + Then:
Snatch Clean @ 135#/95#. One 2x (30sec Work/30sec "Rest) Olympic Lifting Workout PM: practice. This session will see in competition.
Triplet every 30sec for 15 Push Press @ 15/10# DB's (technique). Today is 2x5 Wall Squat should be based on Weaknesses can be
minutes "Rest" in OH Position  focused working on the 2x10 Squat individual skill and addressed, strengths made
Then: Two sets, Rest 2 min between 
Olympic lifts. Intensity 2x5 Goblet Squat gymnastic needs. This is stronger, or a day of
Work up To Heavy DL Then:
Then: 10x Squat Snatch @ 135#/95# should be fairly light. 2x5 Jump Squat the time to work on your competing could be
5x2 DL @ 80-85% 1RM + 2:00 Row @ >600m/500m Practice speed work as 2x5 Tuck Jump weakness and also perfect simulated by having mock
Rest 3 min between each set pace + 2:00 Rest (During well. Then: the movement patterns events and competitions.
Then: which 5x Muscle-up and 5x
Work up to Heavy Clean seen in competition. Intensity and volume today
"Elizabeth"
 HSPU must be done) Three
21-15-9 reps of:
 Rounds & Jerk Intensity should be on the should be high. Arguably
135/95 pound Clean
 Then: 
 Then: lighter side. Remember this could be your hardest
Ring dips 5 minute Intermission 8x3 Clean & Jerk @ 70% this is recovery. day of the week
Then: (Including 3rd-2min Rest
1RM
300sec L Sit period above) 

Cool Down Then: SPEED Focus
10x OHS @ 40% 1RM + 2:00 Rest 2 min between each
Workout 2: AirDyne @ >65cal/50cal pace set
10-20 minute Run @ Easy Pace + 2:00 Rest (during which 5x
Then:
Then: Muscle up & 5x HSPU must
5km Run For Time (Goal is sub be done) Three Rounds "Karen"

22 minutes) Then: 150 Wall Ball shots, 20/10
Then: 5 minute Intermission pound ball

10-20 minute Run @ Easy Pace (including 3rd-2min Rest
Then:
period above)
Then: 300sec Ring Support
100x CTB Pull-up Then: 

Then: Cool Down
Cool Down

Workout 2:
60 minute Row @ 15,400m/
12,500m pace

A B C D E F G

Hack's Pack 2x CrossFit ® Games Champion (2012-2013)

Bobby Maximus & Tommy Hackenbruck Workout Competition Program Week Three “Hack’s Pack”
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT REST
Workout: Workout: Workout AM; Workout PM: Workout AM; Workout: Rest
2x5 Wall Squat 2x5 Wall Squat
60 minute Swim @ Easy 2x5 Wall Squat 60 minute Run @ Easy to Competition workout
2x10 Squat 2x10 Squat
2x5 Goblet Squat 2x5 Goblet Squat to Moderate Pace 2x10 Squat Moderate Pace simulation. This day is
2x20m Lunge 3x20m Lunge 2x5 Goblet Squat dedicated to working on
3x20m Lunge/Pistol/SLDL 3x20m Lunge/Pistol/SLDL 2x5 Jump Squat Workout PM: physical attributes, skill
Then: Then:
Workout PM: 
 2x5 Tuck Jump Competition workout work, etc that a competitor
Power Clean + Front Squat + 2x (30sec Work/30sec "Rest)
Hang Clean @ 135/95#: One Push Press @ 15/10# DB's, Olympic Lifting Then: practice. This session will see in competition.
triplet every min for 20 "Rest" in OH Position  (technique). Today is Work up to Heavy Snatch should be based on Weaknesses can be
minutes. Practice Form Two sets, Rest 2 min between  focused working on the Then: individual skill and addressed, strengths made
Then: 
 Then:
Olympic lifts. Intensity 8x3 Snatch @ 70% 1RM gymnastic needs. This is stronger, or a day of
Work up to Heavy Front Squat 

10x Squat Snatch @ 135#/95#
Then: + 2:00 minutes of partners should be fairly light. SPEED Focus the time to work on your competing could be
5x2 FS @ 80-85% 1RM 
 alternating 3x Muscle-up + Practice speed work as Rest 2 min between each weakness and also perfect simulated by having mock
Rest 2-3 min between sets 
 2:00 minute Rest, Three well. set the movement patterns events and competitions.
Then: 
 Rounds
Then:
 seen in competition. Intensity and volume today
"Grace"
 Then:
135/95 pound Clean and Jerk, 5 min Intermission 
 "Fran"
 Intensity should be on the should be high. Arguably
30 reps Then: 21-15-9 reps of:
 lighter side. Remember this could be your hardest
Then: 10x Jerk @ 40% 1RM (Form) 95/65 pound Thruster
 this is recovery. day of the week
300sec L Sit + 2:00 minutes of partners
Pull-ups
Then: 
 alternating 3x Burpee/Pull-up
Cool Down + 2:00 minutes Rest, Three Then:
Rounds 
 300sec Ring Support
Workout: Then:
10-20 minute Run @ Easy Pace 5 min Intermission 

(get progressively faster Then:
Workout PM:
throughout) 15x KB Swing @ 53/35# +
Then: 2:00 AirDyne @ >70/45cal 30-60 minute Run @ Easy
1.5 mile run for time 
 pace + 2:00 min Rest, Three Pace
Then: Rounds
10-20 minute Run @ Easy Pace Then:
Cool Down

Workout 2:
60 minute Row @ 15,400m/
12,500m pace

A B C D E F G

Hack's Pack 2x CrossFit ® Games Champion (2012-2013)

Bobby Maximus & Tommy Hackenbruck Workout Competition Program Week Four “Hack’s Pack”
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT REST
Workout: Workout: Workout AM; Workout: Workout AM; Workout: Rest
2x5 Wall Squat 2x5 Wall Squat 60 minute Swim @ Easy 2x5 Wall Squat 60 minute Run @ Easy to This is Competition
2x10 Squat
2x10 Squat 2x10 Squat to Moderate Pace Moderate Pace workout practice but the
2x5 Goblet Squat
2x5 Goblet Squat 2x5 Goblet Squat 2x20m Walking Lunge maximum exertion I want
2x20m Walking Lunge Then: 2x20m OH Walking Lunge @ Workout PM: is about 70%. This day is
2x20m OH Walking Lunge 5x5 SL Squat @ 20” Box Workout PM: 
 10-15# DB Competition workout dedicated to working on
2x10 Shoulder Dislocate
@ 10-15# DB Then: Olympic Lifting practice. This session physical attributes, skill
Then: 

2x10 Shoulder Dislocate Work up to DL 60-70% (technique). Today is 2x (30sec Work/30sec “Rest”) should be based on work, etc that a competitor
Then: 
 1RM focused working on the Push Press @ 2 x 10# DB. individual skill and will see in competition.
2x (30sec Work/30sec Then: Olympic lifts. Intensity “Rest” is in strict OH Hold gymnastic needs. This is Weaknesses can be
Three Sets, Rest 2 minutes
“Rest”) Push Press @ 2 x 5x5 DL @ 60-70% 1RM should be fairly light. the time to work on your addressed, strengths made
between sets
10# DB. “Rest” is in strict Rest 2-3min between each Practice speed work as Then: weakness and also perfect stronger, you could walk
OH Hold set well. 10x OHS @ 30% 1RM + the movement patterns through a few workouts,
Two Sets, Rest 2 minutes Then: Ring Support FLR + 
 seen in competition. but ensure today isn’t too
60sec Rest
between sets 50x Strict Pull-up, Chest- Intensity should be on the draining. You need to be in
Five Rounds
Then: To-Bar, No Kip. Each one Then: 
 lighter side. Remember good shape headed into the
5x10 OHS @ 30% 1RM done as a single 2x20 DL @ 30% 1RM this is recovery. next few weeks.
Then: Then: 2x20 DL @ 30% 1RM off of
4” Box
6x TGU @ 25/15# + 60sec 3x10 Straight Leg DL @
Strict FLR, Five Rounds 65-95#
Then: 
 3x10 RDL @ 45-65#
Cool Down Then:
5x4 SLDL @ 65-95#
Workout 2: Then:
60 minute Run @ Easy Cool Down
Pace

A B C D E F G

Hack's Pack 2x CrossFit ® Games Champion (2012-2013)

Bobby Maximus & Tommy Hackenbruck Workout Competition Program Week Five “Hack’s Pack"
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT REST
Workout: Workout: Workout AM; Workout AM: Workout AM; Workout: Rest
2x5 Wall Squat  2x5 Wall Squat 60 minute Swim @ Easy 60 minute Run @ Easy Pace 60 minute Run @ Easy to Competition workout
2x10 Squat  2x10 Squat
2x5 Goblet Squat  2x5 Goblet Squat to Moderate Pace Moderate Pace simulation. This day is
3x5 Shoulder Dislocate  Then: Workout PM: dedicated to working on
2x20m Lunge 10x Squat Clean @ 50% 1RM 2x5 Wall Squat Workout PM: physical attributes, skill
3x20m Lunge/Pistol/SLDL + 30sec Box Jump + 15sec Workout PM: 
 2x10 Squat Competition workout work, etc that a competitor
Combo  Rest + 30sec Burpee/Pull-up + 2x5 Goblet Squat
Then:  60sec Row @ >325m/275m Olympic Lifting 2x5 Jump Squat practice. This session will see in competition.
2x (30sec Work/30sec "Rest) pace + 2:00 minute Rest, (technique). Today is 2x5 Tuck Jump should be based on Weaknesses can be
Push Press @ 15/10# DB's Three Rounds 
 focused working on the Then: individual skill and addressed, strengths made
"Rest" in OH Position  Then: Olympic lifts. Intensity Work up to Heavy Snatch gymnastic needs. This is stronger, or a day of
Two sets, Rest 2 min between  5 minute Intermission 
 Then:
Then:  Then: should be fairly light. 8x3 Snatch @ 70% 1RM the time to work on your competing could be
Work up to Heavy OHS  10x Front Squat @ 50% 1RM Practice speed work as SPEED Focus weakness and also perfect simulated by having mock
Then:  + 30sec Double Under + 15sec well. Rest 2 min between each set the movement patterns events and competitions.
5x2 OHS @ 80-85% 1RM  Rest + 30sec Burpee/Pull-up + Then: 
 seen in competition. Intensity and volume today
Rest 2-3 min between  60sec AirDyne @ 45cal/30cal "Diane"

Then:  pace + 2:00 minute Rest, 21-15-9 reps of:
 Intensity should be on the should be high. Arguably
OHS @ 35% BW + Ring Dip  Three Rounds 
 225/185 pound Deadlift
 lighter side. Remember this could be your hardest
30-20-10 reps of Each  Then: Handstand push-ups this is recovery. day of the week
Then:  5 minute Intermission 
 Then:
Cool Down  Then: 300sec Ring Support
5x Muscle-up
8x CTB Pull-up +
Workout 2:  8x Push-up +
10 minute Warm-up  8x KB Swing +
Then:  8x HSPU +
10km Run for time (absolutely 60m HEAVY Farmer Carry
needs to be done in under 50 Three Sets, Rest 60sec
minutes)  between each set
Then: 
Cool Down  Workout 2:
60 minute Row @ 15,400m/
12,500m pace

A B C D E F G

Hack's Pack 2x CrossFit ® Games Champion (2012-2013)

Bobby Maximus & Tommy Hackenbruck Workout Competition Program Week Six “Hack’s Pack”
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT REST
Workout: Workout: Workout AM; Workout AM: Workout AM; Workout: Rest
2x5 Wall Squat 2x5 Wall Squat
60 minute Swim @ Easy 60 minute Run @ Easy 60 minute Run @ Easy to Competition workout
2x10 Squat 2x10 Squat
2x5 Goblet Squat 2x5 Goblet Squat to Moderate Pace Pace Moderate Pace simulation. This day is
2x20m Lunge 2x20m Lunge dedicated to working on
3x20m Lunge/Pistol/SLDL 2x20m OH Lunge Workout PM: physical attributes, skill
Then: 3x10 Shoulder Dislocate
Workout PM: 
 Competition workout work, etc that a competitor
Power Clean + Front Squat + Then:
Snatch Clean @ 135#/95#. One 2x (30sec Work/30sec "Rest) Olympic Lifting Workout PM: practice. This session will see in competition.
Triplet every 30sec for 15 Push Press @ 15/10# DB's (technique). Today is 2x5 Wall Squat should be based on Weaknesses can be
minutes "Rest" in OH Position  focused working on the 2x10 Squat individual skill and addressed, strengths made
Then: Two sets, Rest 2 min between 
Olympic lifts. Intensity 2x5 Goblet Squat gymnastic needs. This is stronger, or a day of
Work up To Heavy DL Then:
Then: 10x Squat Snatch @ 135#/95# should be fairly light. 2x5 Jump Squat the time to work on your competing could be
5x2 DL @ 80-85% 1RM + 2:00 Row @ >600m/500m Practice speed work as 2x5 Tuck Jump weakness and also perfect simulated by having mock
Rest 3 min between each set pace + 2:00 Rest (During well. Then: the movement patterns events and competitions.
Then: which 5x Muscle-up and 5x
Work up to Heavy Clean seen in competition. Intensity and volume today
"Elizabeth"
 HSPU must be done) Three
21-15-9 reps of:
 Rounds & Jerk Intensity should be on the should be high. Arguably
135/95 pound Clean
 Then: 
 Then: lighter side. Remember this could be your hardest
Ring dips 5 minute Intermission 8x3 Clean & Jerk @ 70% this is recovery. day of the week
Then: (Including 3rd-2min Rest
1RM
300sec L Sit period above) 

Cool Down Then: SPEED Focus
10x OHS @ 40% 1RM + 2:00 Rest 2 min between each
Workout 2: AirDyne @ >65cal/50cal pace set
10-20 minute Run @ Easy Pace + 2:00 Rest (during which 5x
Then:
Then: Muscle up & 5x HSPU must
5km Run For Time (Goal is sub be done) Three Rounds "Karen"

22 minutes) Then: 150 Wall Ball shots, 20/10
Then: 5 minute Intermission pound ball

10-20 minute Run @ Easy Pace (including 3rd-2min Rest
Then:
period above)
Then: 300sec Ring Support
100x CTB Pull-up Then: 

Then: Cool Down
Cool Down

Workout 2:
60 minute Row @ 15,400m/
12,500m pace

A B C D E F G

Hack's Pack 2x CrossFit ® Games Champion (2012-2013)

Bobby Maximus & Tommy Hackenbruck Workout Competition Program Week Seven “Hack’s Pack”
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT REST
Workout: Workout: Workout AM; Workout PM: Workout AM; Workout: Rest
2x5 Wall Squat 2x5 Wall Squat
60 minute Swim @ Easy 2x5 Wall Squat 60 minute Run @ Easy to Competition workout
2x10 Squat 2x10 Squat
2x5 Goblet Squat 2x5 Goblet Squat to Moderate Pace 2x10 Squat Moderate Pace simulation. This day is
2x20m Lunge 3x20m Lunge 2x5 Goblet Squat dedicated to working on
3x20m Lunge/Pistol/SLDL 3x20m Lunge/Pistol/SLDL 2x5 Jump Squat Workout PM: physical attributes, skill
Then: Then:
Workout PM: 
 2x5 Tuck Jump Competition workout work, etc that a competitor
Power Clean + Front Squat + 2x (30sec Work/30sec "Rest)
Hang Clean @ 135/95#: One Push Press @ 15/10# DB's, Olympic Lifting Then: practice. This session will see in competition.
triplet every min for 20 "Rest" in OH Position  (technique). Today is Work up to Heavy Snatch should be based on Weaknesses can be
minutes. Practice Form Two sets, Rest 2 min between  focused working on the Then: individual skill and addressed, strengths made
Then: 
 Then:
Olympic lifts. Intensity 8x3 Snatch @ 70% 1RM gymnastic needs. This is stronger, or a day of
Work up to Heavy Front Squat 

10x Squat Snatch @ 135#/95#
Then: + 2:00 minutes of partners should be fairly light. SPEED Focus the time to work on your competing could be
5x2 FS @ 80-85% 1RM 
 alternating 3x Muscle-up + Practice speed work as Rest 2 min between each weakness and also perfect simulated by having mock
Rest 2-3 min between sets 
 2:00 minute Rest, Three well. set the movement patterns events and competitions.
Then: 
 Rounds
Then:
 seen in competition. Intensity and volume today
"Grace"
 Then:
135/95 pound Clean and Jerk, 5 min Intermission 
 "Fran"
 Intensity should be on the should be high. Arguably
30 reps Then: 21-15-9 reps of:
 lighter side. Remember this could be your hardest
Then: 10x Jerk @ 40% 1RM (Form) 95/65 pound Thruster
 this is recovery. day of the week
300sec L Sit + 2:00 minutes of partners
Pull-ups
Then: 
 alternating 3x Burpee/Pull-up
Cool Down + 2:00 minutes Rest, Three Then:
Rounds 
 300sec Ring Support
Workout: Then:
10-20 minute Run @ Easy Pace 5 min Intermission 

(get progressively faster Then:
Workout PM:
throughout) 15x KB Swing @ 53/35# +
Then: 2:00 AirDyne @ >70/45cal 30-60 minute Run @ Easy
1.5 mile run for time 
 pace + 2:00 min Rest, Three Pace
Then: Rounds
10-20 minute Run @ Easy Pace Then:
Cool Down

Workout 2:
60 minute Row @ 15,400m/
12,500m pace

A B C D E F G

Hack's Pack 2x CrossFit ® Games Champion (2012-2013)

Bobby Maximus & Tommy Hackenbruck Workout Competition Program Week Eight “Hack’s Pack”
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT REST
Workout: Workout: Workout AM; Workout: Workout AM; Workout: Rest
2x5 Wall Squat 2x5 Wall Squat 60 minute Swim @ Easy 2x5 Wall Squat 60 minute Run @ Easy to Slightly different than the
2x10 Squat
2x10 Squat 2x10 Squat to Moderate Pace Moderate Pace past few weeks. This is
2x5 Goblet Squat
2x5 Goblet Squat 2x5 Goblet Squat 2x20m Walking Lunge Competition workout
2x20m Walking Lunge Then: 2x20m OH Walking Lunge @ Workout PM: practice but the maximum
2x20m OH Walking Lunge 5x5 SL Squat @ 20” Box Workout PM: 
 10-15# DB Competition workout exertion I want is about
2x10 Shoulder Dislocate
@ 10-15# DB Then: Olympic Lifting practice. This session 70%. This day is dedicated
Then: 

2x10 Shoulder Dislocate Work up to DL 60-70% (technique). Today is 2x (30sec Work/30sec “Rest”) should be based on to working on physical
Then: 
 1RM focused working on the Push Press @ 2 x 10# DB. individual skill and attributes, skill work, etc
2x (30sec Work/30sec Then: Olympic lifts. Intensity “Rest” is in strict OH Hold gymnastic needs. This is that a competitor will see
Three Sets, Rest 2 minutes
“Rest”) Push Press @ 2 x 5x5 DL @ 60-70% 1RM should be fairly light. the time to work on your in competition.
between sets
10# DB. “Rest” is in strict Rest 2-3min between each Practice speed work as Then: weakness and also perfect Weaknesses can be
OH Hold set well. 10x OHS @ 30% 1RM + the movement patterns addressed, strengths made
Two Sets, Rest 2 minutes Then: Ring Support FLR + 
 seen in competition. stronger, you could walk
60sec Rest
between sets 50x Strict Pull-up, Chest- Intensity should be on the through a few workouts,
Five Rounds
Then: To-Bar, No Kip. Each one Then: 
 lighter side. Remember but ensure today isn’t too
5x10 OHS @ 30% 1RM done as a single 2x20 DL @ 30% 1RM this is recovery. draining. You need to be in
Then: Then: 2x20 DL @ 30% 1RM off of good shape headed into the
4” Box
6x TGU @ 25/15# + 60sec 3x10 Straight Leg DL @ next few weeks.
Strict FLR, Five Rounds 65-95#
Then: 
 3x10 RDL @ 45-65#
Cool Down Then:
5x4 SLDL @ 65-95#
Workout 2: Then:
60 minute Run @ Easy Cool Down
Pace

A B C D E F G

Hack's Pack 2x CrossFit ® Games Champion (2012-2013)