11/15/2017

A) Deadlifts

5 X 2 @ 85%

B) Split Jerks (from a rack)

5 x 3 Building

C) Conditioning

EMOM 15

- 5 Burpees
- 200ft Run
- 5 T2B

-WOD BREAKDOWN-

A) Dead-stop deadlifts. I'm trying to get everyone to practice being explosive off the floor. Save the touch & go reps for the WODs for now.

B) When doing the split jerks, mentally focus on keeping our dip & drive straight up and down. I see a lot of people tend to drop their chest in the dip, causing us to send the bar forward, making the lift much more difficult for ourselves.

C) Let's take a little break from the barbell with this gymnastics based conditioning WOD. If you plan on scaling, I recommend you scale the distance of the run first. The goal is to get about :40 of work each round.

Alternate Movements:

T2B - Hanging leg raises - Hanging Knee Raises - V Ups - Sit ups