5/10/18

Get lifted!

UPCOMING EVENTS
May 20th – Smiles for Miles 5k (sign up)
May 28th – Memorial Day Murph (both locations heats at 8 and 9:30am )

1. WOD (43:00 – 53:00)
For time:
21-15-9
Deadlift
Box jump

L3 – 315lbs/205lbs, 30”/24” box
L2 – 225-275lbs/155-185lbs, 24”/20” box
L1 – 135-185lbs/85-125lbs, 20”/16” box

2. Accessory & Mobility Work (53:00-60:00)
2 Rounds (not for time)
10 Rollover v-sits
1:00/1:00 Lower leg barbell smash

COACH AND ATHLETE NOTES:
This WOD is short and heavy! Each set of Deadlifts is intended to be broken into many sets, so don’t be afraid to go heavy! Remember to respect the boxes and pay attention to your form, for the sake of your legs and shins. Stepping down is always a good option. Faster times will be sub-5 and everyone should plan for sub-10.