WOD Wed 2-27-13

Published by mattdcfm at February 26, 2013

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Jenny T. gets down to business with the tire

Warmup:

400M Jog

50 Doubleunders

Coach Lead DROM drills top to bottom:

Neck, shoulders, T-Spine, Hips/low back, knees, ankles

10 x walking drinking bird stretch

Strength: Deadlift

7 sets of 3

– Work up to max weight with perfect form

– Rep #3 needs to be just as pretty as #1 but at your max it will be much slower

– Don’t rush these, this is our focus for the whole day

– Make sure you update your benchmark logs

Cash Out:

At 50% of your 3RM from above – Max reps deadlift in 90 sec

Coaches challenge – don’t let go of the bar at all for the entire 90s