12/9/13 WOD

deadlift good bad

Barbells: 15 Minutes to find your 3RM deadlift. Rowr!!!! Remember to keep your spine braced stiff like a baseball bat, keep the position neutral, and your hips below your shoulders.

WOD:  17 Minutes ascending ladder AMRAP of

  • 1 Deadlift, 65% of today’s 3RM (or 225/155 lbs, which ever is less…)
  • 2 Burpees

each round ascends, the first is 1/2/2, the second is 2/4/4, then 3/6/6, then 4/8/8 etc…


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