Friday. 8.29.14

WOD for Ret is tomorrow!
Gym will be closed on Saturday, August 30.
Look for a Heat Schedule emailed to your inbox with all the pertinent information.

CTF will be running a half day schedule on Monday, Labor Day.
7am-8am Open Gym
8am-9am Class
9:30am-10:30am Class
10:30am-12pm Open Gym

MOB: Shoulders. T-spine. Hips. Hamstrings. Ankles.
400m run
REVIEW: Deadlift. OHS.
S: Deadlift. Base your percentages off 90% of your 1RM + 30#
WU sets: 40%x5, 50%x5, 60%x3
Work sets: 75%x5, 85%x3, 95%x1+
C: 3RFT of:
10 OHS 155/105
400m run
Rest :60.
Record all 3 split times to board.
PURPOSE: Squat Mechanics. Stamina. C/R endurance. Pacing. Mental Toughness.
LII: Weight of choice.
LI: Weight of choice. 200m run/walks okay.
PWMOB: Rollout quads, hamstrings, t-spine.

Advanced: 65% of your 1RM if percentage is above 155/105

Endurance: 115/75

The Mar: Talk with Jim about the time you ran WOD for RET.

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