Tuesday 10-18-16

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heavy3Deadlift

5-5-5-3-3-3-1-1-1

Today isn’t purely a max effort day. As you build in weight for each sets of 5, 3, and 1 you should be in your best position. Go as heavy as you can but if you’re not holding a good mid-line and starting to round your back…it’s too heavy.

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Don’t get confused…we’re not running this in class. Read up on RunStrong HERE. Find a time 3-4 hours before or after your CFW WOD to perform this effort.

run-strongRunStrong WOD

Interval

6x200m
Rest 60s between

Aim for a hard effort on each run. If you’re just starting up your running perform 3-4 intervals for the day instead of 6.

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