WOD: Saturday, February 1st, 2014

Starting in February: 8 a.m. Friday classes. We're going to test this out for one month and see if there's enough interest.

Saturday we will ease off the clock (and your shoulders) and DO NOTHING FOR TIME.

(A) Practice Perfect Hollow Body Holds

(B) Find a 4 Rep Max Sumo Deadlift

(C) Conventional Deadlifts

  • 1x4 @ 90% of your 4RM Sumo Deadlift (if your conventional deadlift is nowhere near your sumo deadlift, scale down to 85-80%)
  • 2x4 @ 80%
  • 2x8 @ 70%

(D) For Perfect Form, Not for Time

4 Rounds

  • 10 Superman Rocks
  • 10 Tuck Ups
  • 10 Second Plank Hold
  • 10 Hollow Body Rocks

If you see Ryan (below), wish him good luck. He is moving to London!

Ryan. Intervals Gone Bad. Photo by Rafael Vega