Another beautiful day in the neighborhood, so how is everyone feeling as we move towards the end of the week? Today is a normally scheduled rest day, however the rec center is closed over the weekend so for those of you who have switched to a five on two off schedule to stay in line with that I will go ahead and post workouts on everyday.
Warm:
5 mins of DU's (get as many as you can in that time)
3 Rounds
10 Squats (5 sec hold at bottom)
5 Twisting lunges (each leg)
3 Inch Worms
Strength:
Deadlift
3-3-3-3-3
First two sets are to establish what you feel is your 3 rep max for the day the last 3 sets are going to be done at that weight.
WOD:
15-12-9
Deadlift @ 1.25 times your BW
Pull-ups
Hand Release Push-ups
Hope everyone is enjoying the programming, I am sorry that we have not been able to get together as a group. But everyone keep working hard if you have any questions about form or more advanced movements I will be at the rec at 5:30 till about 7.
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