08/13/09

Thursday WOD:

Warm Up:
30 Air Squats
30 Situps

WOD:
600M Run
21-15-9
Deadlift (Body Weight)
Burpees
KB Swings (53lb/35lb)
600M Run

Deadlift:
*Stance = hip width
*Grip does not interfere with knees
*Weight in heels
*Back arched
*Shoulders pinned back
*Shoulders over or in front of hands
*Arms straight
*Bar in contact with legs (maintained throughout)
*Stand, hips and knees press back as chest rises
*Rise to full extension
Faults
*Loss of lumbar curve
*Bar goes around the knees
*Bar loses contact with the legs
*Hips rise without chest
*Not rising to full extension

Courtesy Crossfit Baltimore