400 meter Run
3 Rounds (Not for Time)
Fitness Level Substitution: Banded Push-ups or Knee Push-ups
Skills / Strength
10 Sets (1:00 Rest)
3 Split Jerks (60% 1 RM)
Focus on your footwork and body positioning. Perform 10 sets of 3 split jerks resting only a minute between each set. Speed, speed, speed, speed, speed!!!
5 Sets (3:00 Rest)
3 Deadlifts (3 RM)
The WOD today is only powerlifting. Work your way up in weight till you get to a heacy set of 3 deadlifts. Once there, complete 5 sets at that weight or heavier. The goal is to get 5 challenging sets in while maintaining good form. Lifting the weight with a rounded back is not a deadlift! If you back rounds, drop the weight immediately because, in our gym, it does not count as a rep even if you get it all the way up. Post the weight used for each round to comments.
3 Sets (1:30 Rest)
20 Good Mornings (Men: 45lb / Women: 30lb / Beginner: PVC Pipe or broomstick)
Perform 3 sets of 20 good mornings taking a minute and a half rest between each set. Start with your fee under your hips with your knees very slightly bent. Keeping your chest up high and your back straight, stick your butt as far back as possible while keeping your legs where they were in the start potion. Don’t go down to a 90 degree angle; stay above the point where your shoulders are the same height as your hips.
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