Deadlift
3x3
Warm-up then work to three rep max deadlift. Then perform the following WOD.
21-15-9 for time:
Deadlift (Bodyweight)
Wallball (20#/14#)
Box Jumps (24"/20")
Pick your poison. Each of these exercises is opening or closing the hip. Put them together and it's a challenge to go from one exercise to the next. Short but effective. Just what we wanted after a long WOD yesterday.
Welcome to Lucy and Jorge who started Elements with us today. Everyone narrowly missed a burpee penalty by introducing themselves to our newcomers to make them feel welcome. Nice!
Notes:
Thank you everyone for parking today off the cul-de-sac when it was crowded. I guess it means you all read the website!
Oh and here is Part 2 of the Kipping Pull-up by Robb Wolf and Nadia Shatila on Again Faster. Part 1 can be found here. Practice your kipping motion in movement prep and also post WOD if you have some time and energy.
The Kipping Pullup - Part Two from Jon Gilson on Vimeo.
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