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Dead Shot

7
Feb

Dead Shot

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WOD for Wednesday 020812Click Here For Today’s Schedule
Deadlift
3-3-3-1-1-1
–Rest–
AMRAP in 8 minutes:
8 Deadlifts (255/165)
8 Ring Dips
16 KB Snatch (8 right/8 left) (52/35)
–Rest as needed
AMRAP in 2 minutes:
Double Unders

Post Deadlift Loads and Rounds For Each AMRAP to Comments
For the strength segment, add weight to the bar each set and work up to the heaviest 1 rep Deadlift for the day.  Lower all reps, even PRs, to the floor.  See Kelly Starrett below for some good Deadlift mobility drills.

For the conditioning workout, scale Deadlift to around 70% 1RM.  Perform bar dips in lieu of Ring Dips .  Rest as needed before doing the max rep Double Unders.  If you can’t do DUs, perform max rep Burpees in 2 minutes.

Kelly Starrett mobilizing to maximize the Deadlift!
[youtube]http://www.youtube.com/watch?v=HomJymq0VZE[/youtube]

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