FRIDAY. MARCH 18. 2011

1.STRETCH * MOBILITY WOD
2.WARM-UP (**STRETCHING IS NOT WARMING UP!)

3.SKILL
*L-SITS / L-HOLD - Try and accumulate at least 2mins in an L. If you need a progression do hangs with kness held up to your chest or in a partial L position and accumulate 2mins.
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)

4.WOD
*FOR TIME COMPLETE:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters
*Post total time to complete in comments.

*L-HANG / HOLD FROM BAR.

 *L-SIT / HOLD ON PARALETTES.

*GREAT DEAD LIFT FORM. SPINE N NATURAL ALIGNMENT THROUGHOUT THE MOVEMENT. KEEP THE ASS BACK AT THE BOTTOM, KNEES FORCED OUT, SPREAD THE FLOOR.

*THE POSE METHOD.