Wednesday, November 20, 2013

Febie taking on Saturday's Deadlift WOD with 123#, which is like double bodyweight!!
Arm/Leg Swings
2 rounds of:
Row 250m
Run 250m

MOD
Sprints
250m Run, rest 1:00
400m Run, rest 2:00
Repeat both runs for a second round
Advanced athletes can run 400,550m

WOD
Strength
Deadlift
5-3-3-1-1-1
Yes you can attempt a new 1rep max if you want
Newer athletes stay with sets of 5 at a medium weight and work on form

PWOD
Mobility
Spend the remainder of class on STRETCHING, especially the lower body.

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