WOD Tue 3-6-12 – STR: Deadlift, Sprint Metcon: DL/Box Jumps

WOD Mon 3-5-12
March 4, 2012
WOD Wed 3-7-12
March 6, 2012

WOD Tue 3-6-12 – STR: Deadlift, Sprint Metcon: DL/Box Jumps

Warmup: 200M run w/u pace
Hamstring mobility, hip mobility, lat and shoulder stretch, pec stretch with bands on bars
10 Wall ball, 10 pullups, 10 air squats, 10 low box jumps
 
STR: Deadlift 5×5 – 2 minutes between starting each set.  This will not be a true 5RM but should be a difficult pull on the last 3 sets.  touch and go – no resting between reps for this.
 
WOD: Sprint
21-15-9
Deadlift (Use 1/2 of your highest 5rep set above)
Box jumps (30″/24″)
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