DSC09165Coach Jovan reviewing proper alignment while running. Learn new endurance tips every Sunday at our Team Endurance Sunday WODs!

Be sure to do your ten minutes of pre-class dynamic flexibility work

1. 21-15-9 reps not for time of
  • Calorie row
  • GHD sit-ups or weighted sit-ups
2. Technique review: the zombie set-up for the deadlift, the three positions of the deadlift, and maintaining impeccable form during the performance mode of a WOD.
3. “Sue Snell”
  • Run 1 mile
  • 50 Deadlifts*
*Each time you put down the bar, run 100m.
LIII: DL @ 275/190lbs
LII: DL @ 225/150lbs or 60% of your 1RM
LI: not for time: run 800m, 4 x 10 deadlifts, run 400m, resting as necessary.
4. super pilates mobilization.
Have fun!