Announcement: This morning we will meet in the 3rd floor weight room.
Equipment required: try to grab 3 of the lifting platforms and set-up bars for deadlifts. Also, depending on how many folks we have, we may need to double or triple up. Find a person or two of near equal size and strength to team up with.
Warm-up and instruction: Matt will demo the deadlift and Adam will provide points of performance. Everyone will get a chance to practice the deadlift to ensure they have the proper form before adding load.
Today's WOD has three movements - the deadlift, mountain climbers, and hand-release push-ups. The deadlift is UNTIMED and the goal is to focus on proper form and building strength. The mountain climbers and hand-release push-ups will be done in between each set of deadlifts and the goal is max reps in 1 minute.
Deadlift for load
Rest as needed between each set, but knock out an AMRAP 1 of either mountain climbers or hand-release push-ups after each set of deadlifts. Example: Do 7 reps of deadlifts, knock out 1 min. of mountain climbers, then do 7 reps of deadlifts, and do 1 min. of HR push-ups. Continue this process until complete.
Post loads for deadlift and number of reps complete for each AMRAP to comments.