Monday 12/3/18

Monday 12/3/18


Pause Deadlift
Pause 3" off the ground for 3 seconds then finish deadlift*
E2MOM for 14 mins:
1 Deadlift starting at 50% of your 1RM
then add M-20#/W-10# each lift

*Goal here is to see what happens on your 1st pull. Does your butt shoot up? Does your back round? Do you get on your toes immediately? When we fix your 1st pull the rest shoot go much better and safer.
**Goal also is to use this as a warm up for the WOD. So work on form and stop once you're feeling good with your form and back is feeling good. Don't overdo it here.

3 Rounds:
(20 min Time Cap)
600m Run
12 Deadlifts (III-255/165, II-205/135, I-155/105)
12 Box Jump Overs (30"/24" or higher than normal)