Benchmark Friday

Friday 7/17
Benchmark Friday (1/10/14)

Warm Up
800m run last 100m shoulder prep
15min CF RAW strength focus!!!!!

Skill RDL pulls
Focus on hip, stretch thru hamstrings, rid down shins, below knee
5×5 add weight as go don’t exceed weight can’t manage unbroken
Btw each set do :30 HS holds on wall (4 total)

WOD  ft “Diane”
21-15-9
DL 285/155
HSPU