Friday October 14th, 2011
Deadlift 1-1-1-1-1-1-1
Hit a few working sets prior to your first recorded lift. Ideally with this rep scheme you would like to hit your previous PR (or exceed it) in the 3rd or 4th set, depending on how the weight feels that day.
Deadlift setup
Warm up:
Box Jump complex, gymnastic warmup (inchworms, supermans, hollow rocks, crossleg pistols).
10 toes to bar - 200m row at 80%
10 handstand pushups - 200m row at 90%
Max weighted pullups (55#) - 200m row at 100%
Post WOD:
Work on double under PR for 5 minutes
Box Jump complex, gymnastic warmup (inchworms, supermans, hollow rocks, crossleg pistols).
10 toes to bar - 200m row at 80%
10 handstand pushups - 200m row at 90%
Max weighted pullups (55#) - 200m row at 100%
Post WOD:
Work on double under PR for 5 minutes
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