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March 16, 2017

Skill

Deadlift
4-4-4-4-4

Today we will be completing 5 sets of 4 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 4 reps of each set and as you increase in weight.

WOD

AMRAP in 8 Minutes
12 Kettlebell Swings 32/24kg
20 Air Squats

Workout Notes: Today’s workout is a bit of a sprint.  Choose a kettlebell that you feel confident swinging and can get the 12 reps done in 1-2 sets.  Focus on explosive hips and an upright chest while swinging your kettlebell.  Make sure to hit full depth and to keep the pace quick on the air squats. This is a short workout so move fast and focus on minimizing transition times between movements

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