WOD for Friday October 21st:

WORKOUT OF THE DAY
STRENGTH:
Deadlift Wave Ladder
Wave 1:
70%x1, 70%x2, 70%x3
Rest :60 between sets
Rest 3min between waves
Wave 2:
Add 5-10 lbs for 1, 2, 3
Wave 3:
Add 5-10 lbs for 1,2, 3
WOD:
Fitness
Performance

5-10 minute double under drills/practice, then 2 Heats:
“Burpee/Double Under”
For time:
50 Double unders
10 Burpees
40 Double unders
10 Burpees
30 Double unders
10 Burpees
20 Double unders
10 Burpees
10 Double unders
10 Burpees

Fitness: sub 3x singles for Double Unders

Good Reading for the Week

VooDoo Floss, Super Fast Workout Recovery

Treating Sugar as a Drug

 

Thought of the Day:

“No man ever steps in the same river twice, for it’s not the same river and he’s not the same man.” – Heraclitus

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