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	<description>&#34;Fitness to Survive the Apocalypse&#34;</description>
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		<title>WOD:  02/15/10</title>
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		<pubDate>Mon, 15 Feb 2010 06:49:09 +0000</pubDate>
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		<description><![CDATA[Warm Up: Precision Ladder Warm Up Deadlift (for avancée and traceur levels): sets of 5, 3, 3, 1, 1. Make sure to go up in weight each set. The set of 5 should be easy. Your two sets of 1 repetition should be either a) 85% of your max effort deadlift; or b) something that [...]]]></description>
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		<title>WOD: 11/20/09</title>
		<link>http://zombiefit.org/2009/11/wod-112009/</link>
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		<pubDate>Fri, 20 Nov 2009 03:21:13 +0000</pubDate>
		<dc:creator>ZombieFit</dc:creator>
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		<category><![CDATA[deadlift]]></category>
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		<description><![CDATA[Warm Up: run 1/4 mile or bike 2 miles or row 500m followed by: 3 rounds of: 50m quadrupedal movement, 10 jumping jacks and 5 burpees. WOD 27 Warm up the deadlift movement. Start with the bar/broomstick/pvc pipe and concentrate on form. Remember to use your legs on the pull. Push through the ground while [...]]]></description>
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