Deadlifts and some bodyweight work for active recovery!
WEDNESDAY Strength Deadlift [wmv][mov]
3 touch-and-go Deadlifts every 30 seconds for 5 minutes (#225/135) * For advanced athletes add 10's or 15's to each side. Technique must be great in order to go heavier.
Conditioning 6 rounds for total reps, 40 seconds on / 20 seconds off: • Chin-ups • V-ups
Deadlift "Pull" Mobility
CrossFit Darien Fundraiser
Brian Rupsis is the owner and head trainer of CrossFit Darien. On August 22, 2012 he was suddenly and unexpectedly diagnosed with leukemia. A fundraiser in his name will take place on Dec 15th, 2012 with heats starting at 10am. Please register for the event in advance at crossfitdarien.wodhub.com for assigned heats or sign up on location to do the workout in a later heat. A $23 fee is required to participate in the event. All donations go to the Rupsis Family Fund, helping Brian and his family with the medical bills and other costs associated with his diagnosis and treatment.
More info here: http://www.crossfitdarien.com/CFD/Brians_Fundraiser.html