WoD for January 18th, 2013

Group: 2 x 20’ Zombies
2 x 20’ Butt kickers
2 x 20’ Flamingos
10 Bird Dogs
10 Scorpions

Review: Deadlift technique – with emphasis on lowering it and doing Touch and Gos (TnGs)

Strength: 15’ to lift:  Rest 2 minutes between lifts
5 @ 70% of 1RM Deadlift
4 @ 75% of 1 RM Deadlift
3 @ 85% of 1 RM Deadlift
2 @ 90% of 1 RM Deadlift
1 attempt at 100% or more of 1RM Deadlift

Let’s see some PRs today!

WoD: 10’ AMRAP
8 Deadlifts @ 50% 1 RM
12 Weighted Step-ups (24”/20”) (40#+ / 20#+) (L + R = 2)
50 Flutter Kicks (L + R = 2)

MOB: Roll Posterior Chain / Quads

Coach’s Tip: You’ll need a total of 40/20# in your hand for your step-ups. They should be of equal weight and total at or over the amount.

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