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January 30, 2017

Skill

Deadlift
3-3-3-3-3

Work up to a strong effort set of 3 deadlifts.  This doesn’t necessarily mean you go up to max effort or a new 3RM, but work up in weight as you feel comfortable. Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load light 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 as you progress through each set and as you increase in weight.

WOD 

AMRAP in 10 Minutes
10-20-30-40…
Med Ball Sit-Up 20/14lb
20-40-60-80…
Double Under

Workout Notes: Today’s workout pairs a pretty simple skill with a more difficult one.  We are adding a bit of difficulty to the sit up by holding on to a medicine ball.  You will tap the ball behind your head as you lay down for the sit-up and then sit all the way up with it at the top of the rep.  You will always be completing twice as many double unders as you are sit-ups.  If you are still having trouble with double unders you can scale the number of reps each round rather than doing only singles.  You could choose to complete the same number of double unders as sit-ups each round or even half as many double unders as sit-ups if you are very new to this skill.  If you are still unable to get any double unders at all you can complete the same number of single jumps per round with a double under attempt every 5 jumps.

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