Congratulations Dragon Warrior Firebreathers!

Congratulations to all who participated in our inhouse CSV Dragon Warrior throwdown. Competing is a skill we can develop.  Jeff F and Becky C are sitting proudly on the throne. How long can they keep the title?  Until the next inhouse Dragon Warrior throwdown, keep breathing fire and fly high! We look forward to the the coming challenges.

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Today's WOD menu: Please be sure you are signed-in before attending class:

Apéritif: Deadlift 5-3-1+(don't go to failure) @ 75,85,95% of your 0.9 X 1RM (90% 1RM).

  •  Example: if your 1RM is 315, you calculate all your percentages from 90% of that max, or 285 pounds.

Entrée: 400m Repeats

Four rounds for time:

  • Run 400 meters.
  • Rest 2 minutes.

Dessert: "Callisto"

For 10 Minutes-every minute on the minute, perform:

  • 30 repetitions of double unders.
  • Then perform max reps pull ups until the next minute.

Post total pull up reps.

Log results to your CSV BEYOND THE WHITEBOARD account.