WOD – July 30, 2014

Workout of the Day
A) Pullup to Muscle-Up Progressions
5 sets of 2-5 reps each

B) 5 rounds for time of:
12 Deadlifts @ 195/135
5 Front Squats @ 195/135

Coaching Tips
-If you haven’t done the math yet, there are 60 deadlifts in the B WOD. It’s critical that you get a good hip hinge from the top of each rep to load your posterior chain. Too much squatting in the deadlift, coupled with the front squats, will make for some screaming quads.

-The B WOD will really test your ability to pace a workout. The weights are light enough to encourage a blazing pace at the start; hold back, and work a steady pace instead.

-Break up the deadlifts as needed, they’re easy to reset. But don’t clean the bar for your front squats until you’re fully ready to do all five. Having to break up the front squats is a major energy suck.

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