WOD:
For time
21 Deadlift, 225/155
400 meter Run
18 Deadlift, 225/155
400 meter Run
15 Deadlift, 225/155
400 meter Run
12 Deadlift, 225/155
400 meter Run
Russell Berger 8:31, Eric O’Connor 9:21, Heather Bergeron 10:31 (155lbs), Kelly Jo Smith 11:05 (155lbs)
Compare times to January 31, 2011!
Post time to comments.
SCALES:
Gold
21 Deadlift, 200/125
400 meter Run
18 Deadlift, 200/125
400 meter Run
15 Deadlift, 200/125
400 meter Run
12 Deadlift, 200/125
400 meter Run
Silver
21 Deadlift, 185/105
300 meter Run
18 Deadlift, 185/105
300 meter Run
15 Deadlift, 185/105
300 meter Run
12 Deadlift, 185/105
300 meter Run
Bronze
21 Deadlift, 155/85
200 meter Run
18 Deadlift, 155/85
200 meter Run
15 Deadlift, 155/85
200 meter Run
12 Deadlift, 155/85
200 meter Run
WARMUP:
Dynamic Drills
MOBILITY OR SKILL WORK:
Mobility
Ankle and foot to prepare for running.
WOD PREP AND WARMUP:
Work up to deadlift load for WOD.
VIDEO:
“Crash Course: The Butterfly Kip” with Chris Spealler [wmv] [mov]