3 RFT:
Row 500m
50 Squats
50 Double Unders
Category: . P.E. Men
Deadlift: 5-3-1+ … 75, 85, 95% of 4RM
Back squat: 5-3-1+ … same
Shoulder press: 5-3-1+ … same
You know the drill:
Deadlift 3-3-3+ … 70, 80 and 90% of 4RM
Back squat 3-3-3+ same percentages
Shoulder press 3-3-3+ same percentages
Before doing this WOD, please review this video on proper deadlift technique and form. I’ve seen some ugly and unsafe deadlifting outside of class! Remember to keep that bar close to your body and your lumbar curve solid throughout the movement. Be just as careful on the descent as on the pull—don’t let the bar pull you down. You must keep your back safe! Doing this workout at 50% of where you are in the Wendler cycle will give you an opportunity to practice that safe form under a substantial but not crushing load.
AMRAP in 8 min:
7 Deadlifts, 50% of current Wendler 4RM
35 Double Unders