04 29 14

Check out upcoming competitions and events!

(There’s two competitions coming up in June – one of them is geared toward novice and intermediate level abilities!)

Time to bring a friend!

WOD 04 29 14

A1. Floating Deadlift (from rack) 4×3.  To perform this, set the rack so the bar rests at slightly below hip crease height.  Lift the bar with a double overhead grip to full extension, and take 2 steps back away from the rack.  Lower the bar until just above the ground (no touching) and lift back up to hip.  Begin with about 50% of DL 1RM and increase from there.  Work on keeping a tight back, loading the hamstrings, and keeping the bar close.

A2. Scapular Pullups: 4×8

B. Glute Ham Raise 2×15 AHAP

C. Beginners: 5 Rds [C14] (NFT – do the cleans correctly!)

8 Hang Cleans (moderate weight) – sub 16 KB swings if needed

25 DU or 1 min DU Px

C. If proficient hang cleans: AMRAP [9]

3 Hang Cleans (185/120)

20 DU (Rx is 20 DU, Adv: all DU u/b)

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