Tuesday 9-4

ATTENTION

Many of our CFers will be headed to Portland this weekend for the Warrior Dash. With this in mind there will be 2 versions of the WOD posted this week. The first is for those of us NOT going north for the festivities. The second is a tapering schedule to get you ready for the weekend. The posts will look like this…

warm up
2 min jump rope
3×5
GHD sit ups
OHS
walking lunges

strength
3×3 back squats working to about 70% of our max as warm up

Using 85-90% of your last 1RM back squat do 10 sets of 1, resting 2 minutes between attempts. The goal is to get all 10 reps.

DASHERS
3×3 back squats working to about 50% of your max

Using 60-70% of your last 1RM back squat, do 5×3 resting 3min between attempts. The goal is to make the lift as fast as possible while focusing on form.

Stretch
Everyone…
Death Stretch 3 min/leg
Calves/Ankles 2 min/leg
Hamstrings- supine with a band, knee to chest, 2 min/leg