Weekend Info
Friday
6:30pm – Farewell Paleo Potluck for Coach Nikki
Saturday
9:30am – Free Wod Saturday
dynamic movement prep
Group warm up 50 n 50 ghd.
Deadlift protocol
Warm up deadlifts to 80-85%
Then
3 sets. Resting 3-4 minutes between sets
Keep weight between 85-95%
3 half range deadlifts (floor to top of knee)
Immediately followed by
6 box jumps 24/20
Emom 12 minutes
10-15 burpees. odd minutes
10-15 ring row even minutes
For distance.
10 rounds
30 seconds max row
30 seconds rest
Mad mobi
Press ups
Pigeon
Hamstring up n over
Shoulder band