WEDNESDAY

For strength, we are going to work deadlifts but we are not looking to be anywhere near our max. The wod has 55 deadlifts, most of which will be performed with a high heart rate and a fatigued core. No need to blow out strength beforehand. Let’s stay around 60% of our one rep max.

Let’s hit 4 solid sets of 5 paying really close attention to form. Have your coach check your starting position. Let’s pay particular attention to keeping a neutral spine, and then maintaining that angle until the bar passes the knees. THEN, we bring our hip forward and lock out WITHOUT overextending the hip.

On the descent, legs stay straight, hips go back until the bar passes the knee, THEN the legs bend.

STRENGTH

Deadlift

4 X 5

METCON

“Double UnderTaker”

OPEN/PERFORMANCE

1-2-3-4-5-6-7-8-9-10 Deadlift (225/155)

In between each set perform a round of:

15 abmat situps

30 Double Unders

Fitness 155/105, 60 Single Unders