A.
Fast Twitch Speed Squats-
Take 5 minutes warming up to the weight that will be used for the Backsquats!
30 seconds ON/ 30 seconds OFF: 6 Rounds
L1. BW x .6
L2. BW x .5
L3. BW x .4
-Working explosive power, fast from the bottom position to the top. Pick a weight that is challenging but allows you to move fast and powerfully. Think speed used in tabata air squats.
*Recording total number of back squats and level chosen

B. Hero WOD-
“Tyler”
5 Rounds:
7 Muscle Ups (option to sub 3 pullups for every 1 M/U)
21 Sumo deadlift high pulls 95/65lbs
*25 minute time cap!
**Compare results to 2.5.13

1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, Colorado.

1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, Colorado.