March 15, 2011 WOD

Strength:

Deadlift 5 x 1
Yep that's right we are going to go for 5 singles. Be sure and warm up very carefully to the max load. You might do as many as 6-8 sets to work your way up to a max effort.

Met-con:

Run one mile for time. Set a goal, start quickly but stay relaxed, don't be tight. Nice quick feet, arms in close, hands and face relaxed. Set a rhythm, but push yourself. At the three quarter mile mark, turn yourself inside out and see what you're made of. Do not give in to the pain, finish fast.

The white board for Tue, March 15, 2011