WOD: Monday 18 October 2010

Skill: Dead Lift 3×5 slow and smooth with perfect form. Get the posterior chain ready for the wod

Wod: “Christine”
3 rounds of:
Row 500m
12 DL (Body Weight)
21 Box Jumps

congrats to Shawn - she's now a certified CF Coach!

Jenny A

October 18, 2010 at 2:30 pm · Reply

Congrats Shawn!!
Ryan

October 18, 2010 at 2:45 pm · Reply

Congrats Shawn!

May be taking today off even though I missed Fri/Sat. Did something to my back over the weekend and dead lifts may be a bad choice…
cspin

October 18, 2010 at 3:00 pm · Reply

Congrats Shawn!!! Great accomplishment. I’m in the same boat as Ryan, so I may be out all week. Lower back in bad shape.
Nick S

October 18, 2010 at 5:11 pm · Reply

Nice job Shawn, Congratulations!

And, in response to Jenny A’s post on Sunday – I did this one at 6:30 AM and my legs can attest to the fact that this will kick you right back in the CF groove. Good luck tonight!
Rick

October 18, 2010 at 8:02 pm · Reply

Way to Rock Shawn