Dan F. all smiles before such a mighty pull!
Remember to do your ten minutes of pre-class dynamic flexibility work.
1. warm up D (two rounds at 15 reps)
2. warm up to 70% of deadlift 1rm
3. running prep
Every five minutes for 30 minutes (6 rounds):
- 20 - 10m shuttle runs
- 5 deadlifts
- 10 pull-ups
LIII: 315/220 pound deadlifts and C2B pull-ups
LII: 225/155 pound deadlifts (or 70% of 1rm)
LI: 5 rounds NFT of 15 10m shuttle runs, 10 kb deadlifts, and 10 ring rows
SCHEDULE FOR THIS WEEK:
New Year's Eve: last class at Noon (both Hadley and Northampton)
New Year's Day: one WOD at 1.00 p.m. in Northampton
Friday: regular schedule