Leah "Butterfly" Allinger sent us this article. Her Dad heads the project. Not long before the start of the games.

Go Canada Go

SECRETS_27.pdf

Monday's Lesson Plan:

Warm Up: 30 Double Wall Ball's for time (I love these things.....the opening of the hip and retraction of the hip is very similar to O-lifting....it will make us better)

Tech: Speed strength/ Dynamic method 12 - 2 rep back squats (take 50% of max and do each double as fast as you can.....This one is right out of Louie Simmons Book at Westside Barbell)

read This article on Dynamic method

WOD: 2,000 m Row

Have Fun

patty

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1. Can you post the day of week when posting WOD? Like, friday's workout: blah, blah. I found it hard to follow which workout for which day :p
   Posted by Peter :o)   on  01/31   at  07:09 PM

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