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July 22, 2014

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder that today we have weightlifting at 5:30! WOD classes are at 4:45PM and 6:30PM[/creativ_alertbox]

Strength

E2MOM for 10 Minutes
Max Effort Strict Pull-Ups

Perform a max set of pull-ups every 2 minutes! Your numbers will drop off but try to hold on to as many reps as you can.  If you are using the bands and have been “stuck” for  a while consider switching to supine ring rows for and upcoming workouts and revisit the pull-up when you have built up some strength.

WOD

5 Rounds for time

400M Run
15 Deadlifts 155/105lbs

Workout notes: Pay special attention to how you are performing the deadlifts! It can be tempting to perform high rep light weight deadlifts without bending the knees so make sure you are working efficiently and save your back and posterior or else you will feel it on the run!  The load should be light. Consider something Well below 50% of your max.

 

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