Saturday 7.1.17 WOD


Fun warm-up that includes movements for today’s conditioning piece ie. wallballs, light deadlifts, running.


Warm-up all Movements


10 RFT in teams of 2:
20 Deadlifts (135, 95)
400 Meter Run
20 Wallballs (20, 14)
*One person works at a time. Split however needed.
Rx: (115, 75)
L2: (95, 65)
L1: (75, 55)
35:00 Cap
Training Intent
Athletes should establish a game plan that allows them to minimize transition times. Athletes choose how to split work. Times will range from 25-30min. Deadlifts are intended to be light and should be completed UB.  Touch n go style because there are 100 reps of deadlifts and wallballs as well as 2000 meters of running for each athlete.

$ Out

2:00 Weighted Plank
50 BB Curls (light)