Friday 130329 Recovery/Prep WOD

Whether you have already done 13.4 OR you are anticipating it for Saturday morning OR you are hitting this workout on its own... this WOD will work for you; as long as you are mindful and aware of what your intentions are.  Know whether you are treating this as a recovery session, as prep time for Saturday or a training workout.

From the CFM Archives

Friday WOD: class times at 7, 9, 10 am and again at 3 and 5pm
Basic Dumbbell warm up and practice with thrusters
-Then-
Shoulder mobility work
-then-
For time, complete:
400m run
15-12-9-6-3 of
Deadlifts at 60% of 1RM
Pull ups
Dragon flag sit ups
400m run
Post time and scaling to journal/chalkboard