So another day on the trek to becoming a more well rounded athlete! We strive to better ourselves for all sorts of reasons, for me its for when the zombie apocalypse does come I will be able to snatch a zombie! So in line with that today's WOD is going to be a heavy one just in case that scenario ever arises.
Warm-up:
3 rounds
200 m run
10 hand release pushups
10 wall squats (get close to the wall and squat facing it try keeping your chest and arms up, move away from the wall if you can't get into a good position)
10 inch worms
10 spiderman lunges
Strength: Make up any of the days you might have missed, if you didn't miss any than good job you can have a cookie......NOT! those aren't paleo!
WOD:
10-9-8-7-6-5-4-3-2-1
Deadlift 315/250/135
Squat 225/185/135
Bench 185/135/115
Obviously you are more than welcome to scale this to what you need and are capable of doing, remember perfect form. If your form is shit probably means the weight is to heavy so let go of the ego and lighten the load.
Mobility: Alright if you haven't caught on yet we are working our way through the MWOD site and started at day one, so for today go to episode three and follow along. When you have done it please post in the comments, the mobility portion is going to make you better and allow you to get in a better more stable position so note your progress.
http://www.mobilitywod.com/page/92
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