Wednesday 5-1-13

 In WODs

Warm Up

15 min.

250m Row

10 Good Mornings (45/35)

2 min. Hip Mobility – Athlete’s Choice

Skills

Power Clean

Deadlift

WOD

I. EMOTM for 7 minutes

3 Power Cleans (light!) – Focus on form

II.  4 Rounds:

400m Run

Deadlift (315/275)

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CF Teens

I. EMOTM 10 Minutes

3 Position Clean

II.  5 Rounds:

500m Row

15 Deadlifts (135/95)

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Travel WOD

2 minute drills

2 minutes 4 count flutter kicks
1 minute rest
2 minutes dead bugs
1 minute rest
2 minutes jumping squats
1 minute rest
2 minutes 10 yard sprints

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Mobility WOD

Deadlift Prep.  3 minutes each side: http://www.mobilitywod.com/2010/12/episode-105-deadlift-prep.html

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