Monday, October 23, 2017


Conventional Deadlift 1 RM

2 Rounds:
1a) 10 per leg Bulgarian split squats
1b) 5 per side waiters squats

For Time:
1-2-3-4-5: Squat Cleans (185/125)
Between each set of squat cleans complete:
10 Push Ups
10 Box Jumps (24/20)

*WOD ends with push ups and box jumps after the round of 5

Tip of the Day
A pull, a push, and some explosive hips.  The loading for todays barbell should be challenging and out of your comfort zone.  We would like it to be a weight that you potentially have to do single reps as opposed to unbroken touch and go.  Remember that the more explosive you are with your hips, the faster the bar will move upward and the lighter it will feel.  This means you are going to have to give up some control with your arms and trust your legs to do the work.