Thursday Group Strength and Conditioning

You should have some record of your deadlift 1RM. If you have no record of your deadlift 1RM Then use today for rangefinding according to the following rep scheme 10-8-6-4-3-3-2-2-1-1-1 Increase weight each round and get as heavy as you can with good form. Do not lift with rounded back etc for the sake of trying for a higher weight. Please see coach if you have questions If rangefinding, then proceed to WOD 2 after you have a number for your 1RM

WOD 1=Deadlift -5×5 Deadlift at 65% of 1RM *stay with the same weight for all 5 sets and perfect form

WOD 2 3 rounds for quality

-40m D-ball hug walk into 30 sec hold

-8, each side, KB/DB Single Leg RDL

-30s max weighted Hollow Rocks

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