Thursday, August 4, 2011

Friday August 5 2011

Warmup:
20 squats
30 sec squat hold
10 pass thru's
then:
CRAB SOCCER!


Strength:

Back Squat Deload
5 x (.4 x [.9 x 1RM])
5 x (.5 x [.9 x 1RM])
5 x (.6 x [.9 x 1RM])

- this is a deload week, follow the reps exactly. no max effort on last set.

Conditioning:
150 Burpees for time (40 min time cap)

Mobility:

Foam roll quads/IT band
Hip stretch on box
Tricep w/ band assist
Arm OH w/ band assist

2 comments:

  1. 9:38 for the WOD, slow and steady.
    Crab soccer was fun. Thanks for a great morning class, Tim!

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  2. Great effort by everyone.
    Amazing times by all ... I was really blown away, really impressive!

    ReplyDelete