Strength WOD
Deadlifts 5 x 3 at 75-80% of your 1RM
Focus more on form than on weight. Your chest should be up, good lumbar curve in your back, focus on keeping that lumbar curve and chest up, while opening your hips, not quickly extending your legs
and lifting with your lower back. If you can, have a coach watch from the side and ensure that the angle of your back does not change and that you are lifting the weight with your legs more than your lower back. If in doubt ask, you can get more weight up with proper form and development with lower weights than continually gutting out heavy DL’s with bad form, just because you can.
DL video
METCON WOD
3 rounds of:
6 x Sumo Deadlift High Pull @ 115/85#
6 x 1 arm Kettlebell/Dumbbell Snatches @
45/25#
9 x GHD sit-ups
200 meter row
SDLHP - http://www.youtube.com/watch?v=2yElE1E_Mco
Kettlebell/Dumbbell snatch video - http://www.youtube.com/watch?v=y3piFYOVzRw
http://www.youtube.com/watch?v=LZiBcXFgE2o
ROUTINE IS THE ENEMY.