WOD for 22 DEC

Meeting at 0630 and 1200 at Fredericks Physical Fitness Center.

 

Time to…Deadlift.png

DEADLIFT THE WORLD!

Today’s beast operations includes:

  1. Workup to a 1RM (or heavy depending on how your feel) of Deadlift.

Use this scheme if you are not a pro at deadlifts

5,4,3,3,2,2,2,1,1,1,1,1

Start at about 50% and get heavier.

 

2.

5RFT

3 Clusters 135/95

6 Burpee Box Jumps

9 Toes to Bar

 

Between the DLs and the METCON your core should be pretty smoked. Don’t go faster or heavier than you can safely. Especially with the DLs.

Myself and Cruz are planning on doing the deadlifts in the morning at 0630. It usually takes a while to 1RM deadlifts.

5 thoughts on “WOD for 22 DEC

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