Thursday, January 7, 2016

Warm up
Mobility
Dynamic Flex

Activation:
1k Row Time Trial

Strength:
Deadlift 5x5
then
Weighted Pull Up 5x5

Post Strength:
Extended Mobility Session

​Coach's note: No WOD today! However, athletes should go all out on the 1k time trial row. Make sure to set the rowers to this specific workout. This is done on the monitor and will take out any guess work from the athletes. If done correctly, this should take the athletes some time to recover and move on to the next task. For the strength today, athletes will complete ALL deadlifts before moving on to the weighted pull up. Lift big!