DATE: 03/06/12


WARM-UP (0600 to 0610, 0830
to 0840):

Individual
warm-up/Trainer’s choice – make sure athletes break a sweat!


SKILL (0610 to 0620,
0840 to 0850):

Deadlift (5, 5, 5, 5,
5): Review proper technique, work-up in
weight each round then back-off last round.


WOD (0620 to 0650,
0850 to 0920):

3rd
Alarm – Rx 2nd Alarm –
2 rounds 1st Alarm – 1
round

3
Rounds of:
30
KBS (W-35#, M-53#)
30
GHD Sit-ups
30
Burpees

Trainer
Notes: 1) Review deadlift common faults
and corrective actions and training cues in CF Training Guide.


COOL DOWN:

EZ
400m Run, 500m Row, or 250 Jump Rope
Static
Stretch
Foam
Roller