Thursday Workout: Deadlift/Burpee, 21/15/9

If you are signed up for the “31 Heroes” WOD this Saturday, stay tuned as I will be sending out some info on Friday to participants.  The 10am make-up class and gymnastics are CANCELED on Saturday, but all other classes are still on. We will start “31 Heroes” right around 9am, rain or shine.

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STRENGTH

OTM 10:

  • Deadlift x 3
  • Burpee Over the Bar x 4-6

*Scale to regular burpees if necessary

**Start moderate on deadlifts (i.e. rx of 225/135) and build from there as able. All reps touch and go, no dropping from the top.

WOD

Level 1

15-12-9 Reps of Each for Time:

  • V-Up
  • Dumbbell Push Press

After each round, run x 100m (or row x 150m) f

Level 2

21-15-9 Reps of Each for Time:

  • Toes to Bar
  • Shoulder to Overhead (115/85)

*After each round, run x 100m (or row x 150m)

MOBILITY

Work on yourself! Spend some time after class mobilizing soft tissue and trouble areas

ANNOUNCEMENTS/UPCOMING EVENTS

1.  Register for the “31 Heroes” WOD happening on August 1!  More info HERE.

5 Comments on “Thursday Workout: Deadlift/Burpee, 21/15/9

  1. DL- 155#
    WOD- 9:13 w/ 70# (yuck-probably could have used a rest day)

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