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Deadlifts and Prowlers

By 02/09/2011No Comments

:startwod:

Warm Up

Mobility and Line Drills

Strength Workout

Dead Lift
5 Reps @ 75%
3 Reps @ 85%
1 Rep or more @ 95%

Conditioning Workout

5-4-3-2-1
Dead Lift 275Men/185Women
Overhead Squat 115Men/75Women
Push a loaded sled 20 yard from barbell to barbell 90Men/50Women

Endurance 3 + hours after CF
Run 1 mile rest 3 min, Run 800 Meters rest 2 min, Run 400 Meters
If no CF today do the following
Run 2 x 1 mile rest 3 min between, Run 2 x 800 Meter rest 2 min between each, Run 2 x 400 Meter rest 90 seconds between.

:endwod:


Steven