08/23/10 - Monday Deads + Plyos

Fundamentals – There is a New Fundamentals starting next Monday, 08/30.  The class will meet on the following dates @ 5am!

Monday, 8/30
Tuesday, 8/31
Thursday, 9/2
Friday, 9/3

Tuesday, 9/7
Wednesday, 9/8
Friday, 9/10

That’s right, five in the morning!  If you know anyone who is interested please tell them to contact Tim@CrossFit908.com

Today’s Links –

• Why Quick, Cheap Food is Actually More Expensive – Huffington Post (via)
• Primal Wing Night – Diggereid (via)
• The Primal Diet for Dogs – Mark’s Daily Apple

Schedule –

• Foam Roll / Mobility Warm Up / Burgener Warm Up
• Deadlift – 5-5-5 – Form is paramount.  You must release the deadlift after each rep.
• WOD – 10 rounds for time
  • 5 Plyo Push ups – Hands must leave the ground at the top of the push up
  • 10 Jump Squats – Go into a deep squat keeping the weight on the heels and explode out of the bottom, jumping as high as you can.
  • 15 anchored ab-mat sit ups – Use dumbbells to anchor the feet
• 3 x 20 GHD Hip Extensions
• Stretch