Tuesday 19 July 2011

Warm up
Run 400m

25m butt kicks
25m knees up
25m lunges with hip rotation
20 push ups
20 squats
20 hip rotations

Deadlift skills

http://www.youtube.com/watch?v=pjBI9qxibTc

WOD
21 deadlifts, 80kg
400m run
18 deadlifts, 80kg
400m run
15 deadlifts, 80kg
400m run
12 deadlifts, 80kg
400m run

Scale 1: 60kg/300m
Scale 2: 40kg/200m