WOD – 02-23-2016

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ANNOUNCEMENTS

* Please clean out all back cubbies by Friday.

** This Friday we will be doing 16.1 at Fenway for all scheduled classes.  If you cannot make it on Friday you can come to Back Bay on Saturday 2/27 and do the workout between 1pm-3pm. Email Molly at Molly@invictusfenway.com if you plan on going to Back Bay on Saturday. Address is 209 columbus ave.

WARM-UP

500M row

10 banded goodmornings

10 RDL

10 stiff leg deadlifts

review deadlifts

STRENGTH

Deadlift build to a heavy double for the day with a 3 sec descent on each rep.

METCON

0-3 mins – 2 rounds 10 DL 135/95 + 30 Double Unders

3-6 mins – 2 rounds 12 DL +35 DU

6-9 mins – 2 rounds 14 DL + 40 DU

9-12 mins – 2 rounds 16 DL + 45 DU

12-15 mins – 2 rounds 18 DL + 50 DU

15-18 mins……and so on