May 15, 2014

Thursday,,,yep lets run

 Warm Up
400m run last 50m do leg mobility
CF Warm up 13min
Be deliberate Raw Strength

WOD “Homeward Bound”
5rft=RX 3 rft scaled
400m run (row if raining)
30 WB 20/14 all 10’RX
Scale height weight as needed

Strength Dead Lift
Up weight cycle by 10lbs on 90% of 1rm
3×5 79%, 80%, 85%