Main – WOD
Slow-Mo Deadlifts (No Measure)
Slow motion deadlifts at a light weight. There will be a 5 second pause at 1) mid shin 2) knee and 3) full extension before reversing the process. Repeat the process 5 times without coming off the bar (instructor will call out when to move to next position).
Warm-up (No Measure)
Spend 10 minutes working on push-up mobility
Spend 20 minutes working up to a heavy dead lift. Then perform 1 set of max reps using the established weight. Your 1RM will then be calculated based on the weight you used and the total reps achieved.
5 Minute Max Burpees (AMRAP – Reps)
5 minutes to accumulate as many burpees as possible