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April 3, 2017

Skill

Deadlift
3-3-3-3-3

Today we will be completing 5 sets of 3 deadlifts.  You can choose to use one weight for all 5 sets or build in weight as you go.  Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load lighter and work on proper body mechanics as they increase in weight.  Start with a light weight and make sure that you have established a straight back and an  appropriate setup as you address the bar.  Be sure to maintain your posture for all 3 reps of each set and as you increase in weight.

WOD

AMRAP in 10 Minutes
10-20-30-40-50…
“See the light” Sit-Ups 25/15*
*10 Burpees after each set

Workout Notes: For todays workout we will start with sit-ups with a bit of a twist. See the lights sit-ups are unique in that they force a stricter style of sit-up. Keep the weight locked out overhead for every rep and keep your feet planted to the floor. Don’t use the weight as a way to generate momentum by swinging it forward.  When you are laying down the weight should be straight above you so that you are looking directly up at it.  At the top of the sit-up the weight should be above your head with locked out elbows.  To scale this movement you can choose a lighter weight or leave the weight out of it and perform regular sit-ups.  After each set of Sit-ups you will do 10 burpees before working on the next larger set.  Your score for this workout will be whatever round you finished both the sit-ups and the 10 burpees, plus any extra reps in the next round.

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