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June 24, 2015

Strength

Deadlift
1-1-1-1-1
Work up to a strong effort Deadlift. The important thing here is that your heaviest lift has good form just like your lightest. Establish a solid base and set your back BEFORE you lift. Maintain your low back as you pick up the bar.  Judge your limits by your strain and the consistency of your mechanics.

WOD

6 Rounds for time

12 Wall Ball Shots 20/14lbs 10/9′
12 Kettlebell Swings 24/16kg

Workout notes: Keep your implements close because this workout is a sprint! The total rep count for each round should feel lower than normal if you have been training here for some time.  It is totally reasonable for someone to attempt this workout by completing all of the rounds unbroken but that is by no means a requirement.  Either way you should be working with weights you can move reasonably fast. Keep in mind that if you do scale the workout and complete all 6 rounds unbroken then you may have gone a little bit too light for this particular test but that is okay. Journal your workout as a success and attempt to increase your loading next time.  If you have been working with heavier kettlebells you can use this opportunity to retest a lighter weight and see if you have adapted favorably to that movement.

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