WOD for Friday, April 26
WODs at 6, 7:15, 8:30 & 11:45 am and 5:15, & 6:30 pm

Announcement: Beverages at CFS from 7:30 to 8:30. Meet us at Tyler’s for dinner at 8:35!

Many of you love dead-lifting, so today promises to be a fun day.

Strength
Dead-lift
3 reps @ 80, 85, & 90%
Rest 2 to 3 minutes between sets

Remember to set your back and maintain a neutral neck throughout the lift. Your hands don’t leave the bar when completing back squats, bench presses, or shoulder presses, and your hands shouldn’t leave the bar when completing dead-lifts as well. You can take a moment to ensure that your back is set before a rep, but don’t release your hands and walk away from the bar.

You should be able to complete all sets without failing an attempt.

Conditioning
9:30 AMRAP
7 front squats
200m run

Women should attempt to use 60-65% and men 70-75% of bodyweight for front squats. No racks may be used for front squats, so you’ll need to first clean the bar from the floor. Try to complete all 7 reps unbroken.

The run should be a sprint — not a jog or a slog. You know if I’m referring to you!