Warmup:
Deadlifts: 90x5, 125x3, 145x3, 175x2, 205x1
SWOD:
3 Deadlifts on the minute for 10 minutes @ 45% (220#)
I focused strictly on speed and form during this SWOD in preparation for the CFFB Total on Monday.
DWOD:
From gymnasticswod.com:
30 seconds on, 30 seconds off, for 10 min of:
Slide to Hollow
Basically this movement is a pushup, then you slide your feet back while keeping your hands in the same position, trying your best to stay hollow, until your chest touches the ground. This absolutely torched my core, but was a nice "recovery" type WOD leading up to the total.
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