30 October 2013; “Dead Sprints”

Warm-up: Row 500m….20 Push-ups…

Skill: Hip Driven Benchpress

Strength: Benchpress 3×5

WOD: Dead Sprints…a progressive WOD…

Pick the Distance you can perform a Dead Run at ie, 80% of max speed, a good clip etc…

Choices…

West Main/Audley

Branard

Sul Ross

West Alabama for the few and proud…

Then complete 4 rounds of run and max rep Deadlift at 225/155 RX…not looking for four rounds of one rep, choose a weight you can get 8-10 or more reps at….then, 20 Air Squats

Cool Down: 100 Abmat Situps

10-30-2013