WOD: Saturday, April 5, 2014

(A) Ten minute warm-up outside

(B) Barbell Warm Up: Quad Clean Stretch and 3-Pause/Position Clean Drills (6 minutes)

(C) Find a 5 RM Front Squat (14 minutes), then

  • 4x5 @ 90% (15 minutes)

(D)  Banded Deadlifts (10 Minutes)

  • 5x5 @ 40-50% of your 1 Rep Max Deadlift + Blue, Green, or Red Band
  • If the repetition takes longer than 0.8 seconds, IT IS WAY TOO SLOW. GO DOWN IN WEIGHT.

(E) 4 Minute Tabata, alternating rounds of

  • Lateral Jump Air Squats Over Parallette
  • Russian Sit-Ups with 25/15# Plate
  • Big classes: Partner up. Alternate stations with your partner.

(F) Stretching and Mobility after class. Go upstairs if necessary.

Cat. 14.5 or giving birth? Photo by Rafael Vega