0500 and 1130 at Fredericks Physical Fitness Center
Here are some action shots from yesterday:
Sarah and Alicia being WOD buddies!
Valerie learning the deadlift!
Empress Han being critiqued on her box squats!
About half the group warming up
Now on the the serious business!
The operations for today:
Ankle Mobility 1 min ea
5:00-10:00 Squat Therapy
Squat Prep x15 ea
5 rounds DU 20 sec rest 10 sec WB 20 sec rest 10 sec
3 Tempo Front Squats, pick load
Every 3 mins for 15 mins.
(Tempo Front Squat (5:0:3) = 5 sec decend, no pause at bottom, 3 sec ascend.)
Run, 800 m
Run, 400 m
Run, 200 m
(15 min time cap)