Warm-Up:
Coach’s choice

Pre WOD prep:
Prep the Deadlift to WOD weight.
Practice your wallballs between sets.
You should feel good about starting out unbroken with your deadlifts and be able to stay 2 sets or less during the WOD.
Scale the load and height of the wallballs as needed.

WOD:
Big Foot’s Lodge
AMRAP 15
10 Deadlifts (225,155)
15 Unbroken Wallballs (20,14)(10′ target)
*If you break the wallballs you must start them over.

Option 2:
AMRAP 15
10 Deadlifts (185,125)
15 Unbroken Wallballs (20,14)(10′ target)
*If you break the Wallballs you must start them over.

Option 3:
AMRAP 15
10 Deadlifts (155,105)
15 Unbroken Wallballs (20,14)(10′ target)
*If you break the wallballs you must start them over.

Post WOD:
Banded hamstring stretch. 2 minutes per side.

CFS Brief:
Box Hygiene & Cleanliness rules:
1. If you are sick please stay home until you are better. 
2. If you’ve used it or touched it please wipe it down thoroughly with our disinfecting wipes.
3. Please wash your hand thoroughly before and after WODING!

*Save the date and get ready for Marathon Monday Barbecue Event, April 20th, 8:30 am to 12:30 pm
Put together your team of 3 to 5 people.
Option 1: Team of 3
Option 2 Team of 4
Option 3 Team of 5
Complete 26.2 miles in 4 events. Barbecue to follow the event.
Row 6.55 miles or 10,542 meters
Ski 6.55 miles or 10,542 meters
Bike 7 miles
Run 6.4 miles or 10,400m meters = (26) 400m runs
The row, ski, bike and run must be done in order. You must complete one before moving on to the next.
*More details to follow in the upcoming weeks for the Marathon Monday Barbecue Event.