9 / 26 / 2014

Pre WOD
General warmup. Today’s focus is on the lats, hips capsule, hip flexors and the calves.

10 min clock
Deadlift
1 x 10@65%
1 x 8@70%
1 x 6@75%
1 x 4@80%
1 x 2@85%

12 – 9 – 6 – 9 – 12
Power Clean, 135 / 95
C2B Pullups
Run 200m after each round

Deadlift strength in a slightly different format today. Start with 65% of your 1rm Deadlift. After each set the reps will decrease by 2, but the weight will increase 5%. The idea is to make each set unbroken to help us build our multi-rep working capacity. Clean grip is rx’d to continue to become comfortable with the functional grip.

The WOD has a fun palindrome rep scheme. Don’t go too fast out of the gate while you are fresh. It will really catch up with you in the last two rounds as the reps increase again. Breathing and pace are the keys to success here.

Post WOD
Roll glutes, hamstrings and lats.

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