Rowing WOD:

The BC Men’s Crew Team will be hitting Deadlifts will you?

15′ PYR30 (Pyramid @30s/m)

3′, 2′, 1′, 2′, 3′, 4′ (@26s/m, 28, 30, 28, 26**, 24)

• Post Split @30 and Split @26** after Ratio Shift

6′ Mobility: Couch Stretch, Pigeon Stretch, Posterior Chain Floss

12′ CAS26

2′, 2′, 2′, 2′, 2′, 2′ (@24s/m, 26**, 24, 26**, 24, 26**)

• **Target split at 26s/m comes from Split @26 after Ratio Shift in PYR30
• Post Splits for each 2′ segment @26

Strength WOD:

7×2 Deadlift

• Post Loads to Comments

Conditioning WOD:

5 Rounds For Time

10 Box Jumps (24/20 in.)

10 Push Ups

50 Double Unders (If broken add 10 Burpees before next round)

• Post time to comments.

I hope you all enjoyed the big game last night and are ready to hit training hard this week.  This is one of the last big weeks of training before we start to focus in and dial some things back before CRASH-B’s.  The focus of today is Strength, so be sure to get in the Strength WOD of 7×2 Deadlifts.  If time allows, choose the blocks that will help you improve as an athlete.  If you have enough time for all three blocks then attack them all!

Give us your best and share your results and experience to comments!