Strength:
Set Deadlift 3RM
Video courtesy of Mobility WOD.
Load sequencing.
Notice the body position Kelly goes over.Prioritize the spine first, squeeze butt as you push it back to lad the hamstrings. If your flexability doesn’t allow you to get set up while keeping a neutral spine, re-tension on your hamstrings prior to a pull.
Take you first few warmup sets to feel this postion out.
More flexability in the posterior chain = stronger deadlift capability.
After set up, do sets of 7,5,5,3,3,3 … increasing weight every set.
Post heaviest successful 3R set to comments/www.logwod.com
WOD:
7 DL @ 85% 3RM
15 Box Jumps 24/20
5 DL @ 85% 3RM
15 Box Jumps 24/20
3 DL @ 85% 3RM
15 Box Jumps 24/20
10 Minute Cut-off
Extra Credit – 10 Max Broad Jumps
Post time/thoughts to comments/www.logwod.com
Cash Out:
Hamstring Floss w/Band
Video once again courtesey of Mobility WOD
CrossFit Team Offutt Tactical Fitness 
3RM – 235
WOD – 5:58
Cash out – 10 turkish get ups on each arm
Brutal WOD, good one.
Going to have to do this tomorrow morning. Make sure you all come on here and post your weight and times, so I know who i have to beat )
3 RM: 365; WOD: 2:49 @ 315#’s. First round was good…second round hurt…third round legs were giving out and was worried my face would end up bouncing off the box! Once complete, knees buckled as I walked away. GREAT WOD!!!! Let’s do it again!!!!
TactFitters, the WODs are now under logwod. Go to http://www.logwod.com to log your results. Share them here to so the community knows what you did.
If you don’t have a logowd account, email me at dave_leclaire@yahoo.com and I’ll get you set up.
Coach D