WOD 5/22/2015


Warm up:

Dynamic Range of Motion, Shoulder Mobility, Band Openers

3, 2, 1 Row ** 3 minutes of Light pulls, 2 minutes of Medium pulls, 1 minute hard


PVC Deadlifts  focusing on refining mechanics 


Veteran Deadlift 10-5-3-1-1-1-3-5-10 reps

Beginner Deadlift 6-5-4-3-3-4-5-6 reps

Start with a pvc pipe warmup to reinforce good movement patterns. Progress to a barbell and finally a load that is challenging, however, allows you to maintain good mechanics.

Beginners, each set should be completed as single repetitions, resetting between each lift. Veterans, this should be touch and go. Hold yourself to our high standard of good mechanics! Maintain a neutral spine while lifting...reps completed where lumbar curve is lost will not count.