February 3, 2016

By February 2, 2016 wod No Comments

Workout of the Day
Deadlift
Find your 1 rep max.
20 Minutes to work up to 1RM for today
5×50% rest 2 min
5×60% rest 2 min
3×70% rest 2 min
1×80% rest 3 min
1×90% rest 3 min
1×100%+ rest 4 min
then
Shoulder Press
Find your 1 rep max.
20 Minutes to work up to 1RM for today
5×50% rest 2 min
5×60% rest 2 min
3×70% rest 2 min
1×80% rest 3 min
1×90% rest 3 min
1×100%+ rest 4 min
then
10 Minutes Mobility
1:00 each Couch Stretch Left then Right
1:00 each Pigeon Left then Right
1:00 Good Mornings with 3 sec hold
1:00 Squat hold
1:00 Sampson Stretch hold (0:30 each side)
1:00 each Figure Four (pigeon from a box)
1:00 Squat Hold

FIT
FIT WOD

Post your scores to the Whiteboard.

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