Phenomenal Friday

Hope everyone's looking to end the week heavy, cause that's exactly what we're doing.
HEAVY DEADS!

Take a look at this video and see the easiest way to set up the deadlift.


Now take a look at this Vid and see if you're actually ready for them! Little Mobility with the Mobility Maestro himself...you guessed it. K-Starr
(By the way he did this mobility in a hotel room... I'm sure you'll find a way Good Prep Test).


ALL COMPETITORS DOING WOD 1 OF THE OPEN TONIGHT BE THERE AND READY TO ROLL 7:30PM SHARP!
As soon as the 6:30 class is finished we're getting right to it. 1st heat starts at 8:00pm. Keep in mind we have to measure everyone's max height reach and set up individual targets so it might take some time. Expect an e-mail early this afternoon with official heat times. Non-Competitors feel free to come root these guys and girls on for their debut to the 2012 CrossFit Games. It's going to be intense!

Strength:
Deadlift
5-5-3-3-1-1-1

WOD
Alternating "Tabata"
Deadlifts (Bodyweight)
Sit-ups

Tabata: 20 second work period followed by 10 seconds of rest for a total of 8 rounds each movement (alternating).


post by Fogs