Eat Me!
Earn Your Turkey WOD
Warm up:
15 Surfer Pop-up
10 Back Extensions
15 Air Squats
10 Push ups
(3 rounds)
Light Hamstring Stretching
WOD:
"Linda" - a.k.a. - 3 bars of death
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
5 comments:
Best wishes to all our runners! :-) Represent us well! I know we have a lot in Jax running and Taylor in Atlanta. Is anyone running in the Riga Snow? How about the Guatemala heat?
Looking forward to starting off the Concept II Winter Challenge today. I forgot to add a 1k row to the Warm-up. Please add this to your regime.
A very interesting read from our Ocala buddy who is a CFAI Sandbox member in spirit; Cheryl Polack:
http://doctorasteacher.com/blog/?p=16
Wishing all you CFAI folks a fine Thanksgiving. Gretchen and I kicked off our holiday challenge today with 10,000 meters each. Shooting for 200K by Xmas. Anyone care to join in the fun?
OK Ken...we are off to a good start.
1k-2k for most students...
Did you guys register under CFAI?
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