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Complete 8 rounds:

Sprint a 20 yards – 40 yards– 20 yards Shuttle Drill

-Rest 45 seconds between rounds.
-For shuttle drill, start by sprinting 20 yards, change directions and sprint back 40 yards, change direction and sprint back 20 yards through original starting point. 

Post fastest and slowest round to comments.

Strength: 
Front Squat-Find 20 rep max
Weighted Pull ups 3-3-3-3-3

CrossFit commercial from the CrossFit Games on ESPN2 – video [wmv] [mov]

Austin Malleolo and Spencer Hendel on Deadlift 3-3-3-3-3 WOD - video [wmv] [mov]

“It’s not enough that we do our best; sometimes we have to do what’s required.”~Sir Winston Churchill

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