WOW: Grok’s Rock

August 23, 2010

The response to last week’s inaugural Workout of the Week (WOW) was fantastic. A big thanks to everyone that participated and commented. And a special thanks to Mark’s Daily Apple reader and PBFer Brett Yahnke for submitting the first ever WOW video. If you haven’t seen it yet take a look.
Last week we discussed throwing as an important human movement pattern. This week it’s part of the WOW. Give it a shot and report back with your times. Grok on!

8 cycles for time of:
50 Meter Sprint
25 Meter Grok Crawls
25 Meter Lunges
Weighted Squat Throw

Warmup: A static Grok squat and a few 50 meter runs at moderate effort.
How-to: After a light warmup, jog into a sprint and go all out for 50 meters. Slow down, stop, turn around and Grok Crawl halfway back to the starting line. Stand up and perform lunges for the final 25 meters. Grab a […]

Original post by Mark Sisson

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