Great job Jen on your first competition and Rod on your second!
S/S/S:
Deficit deadlitfs increase your range of motion, increase the strength of your lift off the floor, and strengthen your lockout. You want to be two to four inches off the ground, otherwise set up is just like a standard deadlift. Start with a tight core, straight flat back, put tension on the bar, pull knees back as you bring hips up, drive through the heels, and open the hip fully at the top. Video courtesy of Rouge.
Deficit Deadlift
5RM
15 min time cap
Post Weight to Comments/ LogWOD
WOD:
Partner WOD
4 Rounds:
10 Med Ball Sit Up Toss (sit 6 ft away from eachother)
5 Strict Pull Ups
400M Run w/Med Ball (can pass it back and forth)
Post Scores to Comments/ LogWOD
CrossFit Team Offutt Tactical Fitness 