5/22/2013 – WOD

Strength
Clean — 2 cleans EMOM for 10 Minutes @ (heavier than last week) *Squat is preferred, but you may choose power

Conditioning
15 Deadlifts 245/165lb (45-50% of 1RM)
Run 400m
12 Deadlifts 245/165lb
Run 400m
9 Deadlifts 245/165lb
Run 400m
6 Deadlifts 245/165lb
Run 400m

Midline
3x Max Effort Static Holds (L-sit, GHD, Weighted Plank, Banded Oblique – resist rotation)

WOD Notes: The deadlift weight is light, since this WOD is designed to be short & quick (8-12 min time domain). You may touch and go the deadlifts or drop each one. Make sure you setup in proper position before each pull.

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Nice job in the Heat everyone!

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Rick running hard

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