Monday, February 21 WOD

Buy-in:

Burgener warmup + Dislocates and rotational dislocates.

WOD, strength development, Day 4

Deadlift

  • Set 1: Same weight as Day Two, 3-5 reps
  • Set 2: 90% of Set 1, 3-5 reps

Press

  • Set 1: Same weight as Day Two, 3-5 reps
  • Set 2: 90% of Set 1, 3-5 reps

Then, run one or two easy 400s, and perform one max 800m run. Record 800m time and (if you think of it) your 400m splits.

Cash out: Broad jump 50m (Record the number of jumps it takes. Do as few as possible. Jump LONG.)

Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!

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Favorite WOD Shoe: All of them, provided the toe/heel differential is low and the colors are loud!

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