8-19-14 WOD

"Dead Weight"

WARMUP

400m Run

Burgener Warm Up x 2

1. Down and up x3

2. Elbows high and outside x3

3. Muscle snatch x3

4. Snatch lands (2” 4” 6”) Bar is over head during the Lands x3

5. Snatch drop (bar starts overhead and drop into full snatch) x3

6. Hang power snatch x3

Junkyard Dog x 2

20 Back Extensions

Skill - Dead Lifts

Review DeadLifts

(Use this time to warm up to weight using for the workout)

15:00 AMRAP

12-9-6
Deadlifts (L1 = 185/105, L2 = 225/135, L3 = 255/185)
Sit ups
40 DU/85 Singles between each round

Post Workout

T-Spine Mobility

Hamstring

-Roland getting ready to strict press "belly tight! butt tight!"