Monday, October 17, 2016

WOD 1

NOT for Time:
30 cal row
20 air squats
10 per leg single leg kb deadlift

WOD 2
4 RFT
200 m run
20 wall balls (20/14)
10 deadlifts (185/125) (225/155 rx+) (155/105 scaled)

Tip of the Day
Do you skip the warm ups?  Do you think you do not need to warm up?  News flash, EVERYONE needs to warm up.  You need to start with a general warm up to get your blood flowing and to get loose.  You then need to follow this with a movement specific warm up to prep you for what you are getting ready to do.  Not only will this increase your intensity during the WOD but it will also help prevent injuries.