Deadlift (4 Reps Every 90 secs for 12' (70-85%) )
Build up to a moderate to heavy set on Deadlifts. Make sure you staying tight through the whole movement. If you Touch and go make sure to stay lock in to position through all 4 reps. Control your breathing during the lift.
- Squeeze scaps
-Stay in control of the barbell.
Metcon (AMRAP - Rounds and Reps)
8 Box Jumps (24"/20")
10 Pull ups
12 Deadlifts (155#/105#)
Lateral burpee over barbell
Box Jump (30#/24#)
Stay tight on all of the reps of DL. Pace yourself but know what movements you can go faster on when you have to kick it into gear.
Work on your Mobility
5-10 of stretching after the WOD. Make it count.