Group: Zombies
Butt Kickers
Side Shuffles
Karaokes
Flamingos
10 Bird Dogs
10 Scorpions
Review: Proper Deadlift Technique
Strength: Warm-up lifts
WOD: 14′ Time Cap
3 RFT:
75 DUs / 150 Singles
30 Abmat Sit-ups Comp) 15 GHD
7 Deadlifts (275/185) a) 225/150 b) 185/130 Comp) 315/215
Coach’s Notes: Be careful with this one and know yourself, especially on the deads. If you don’t have a 400+/300+ deadlift, the Comp scale is not for you. choose a deadlift that is no more than your 75% 1RM. If you’re not using the GHD for your warm-up, please do sit-ups in today’s WoD. The run and core work are going to attack your central nervous system and mid-line so that the deads will feel even heavier than they already are! IF COACH says you’re losing form, you’re going to need to drop weight today, no debate, OK?
MOB: Roll Posterior Chain / IT Bands, Mash Achilles, Stretch Abs