Friday the 10th @ 1315 (NO Group Class at 1515)

Heavy Deadlift

***

Group Class will be held at 1315 on Friday (Oct 10, 2014)

There will NOT be a group class at 1515.

***

I.

(Optional for those who did Thursday’s WOD)
Every 90s, (6 sets):
Split Jerk x 3 reps @ 70-80%
II.
Every 2 minutes, for 10 minutes (5 sets):
Deadlift
Set 1: 8 reps @ 50%
Set 2: 6 reps @ 60%
Set 3: 4 reps @ 70%
Set 4: 2 reps @ 80%
Set 5: 2 reps @ 85%
III.
Every 90 seconds for 9 minutes (6 sets):
Deadlift x 3 reps @ 70%
Reset the barbell every time…do not perform these touch and go.
IV.
Row 500m or Run 400 Meters
21 Strict Handstand Push-Ups
Row 500m or Run 400 Meters
15 Strict Handstand Push-Ups
Row 500m or Run 400 Meters
9 Strict Handstand Push-Ups
POST

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Filed under Announcement, crossfit, Crossfit box, Oly, strength & conditioning, WOD

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