Saturday, 8/14/10

Deload Week: Strength WODs are light, let your muscles rest!

What? His head isn't cranked back like the
girl in The Exorcist? Good job BG!
3 Rounds:
10 Glute Ham Raises
10 GHD Sit-ups
Foam Roll 1 min (back, quads, hammies/calves)

Dynamic Warm-up


Deadlift: 45% x 5, 55% x 5, 65% x 5
Hang Power Snatch: 2 perfect reps at: 20, 25, 30, 35% of DL 1RM (actual)

For Time:
Row 1500m
*Every minute do 5 Ground to Overhead (any way you want), 75# or 95#

Endurance: "Heavy Tosh"
With a 20# vest (optional):
Run 3x (200m, 400m, 600m), rest completion time for each

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