STRENGTH WOD
5/5/5/5 Deadlifts with a 3 second pause below the knee
(Between each set 30 second pigeon pose on a box to open the hips up)
**For the pause deads make sure the bar is super close to the body and the back is locked into position. These will help pulling a heavier load off the ground (as we progress through the squat clean cycle).
This is more positioning work vs. trying to lift the highest load.
WOD
6 Min AMRAP
1000m/800m Row
Max Toes-to-Bar
Rest 1 minute
6 Min AMRAP
50 KB Swings
Max Air Squats
Fitness 35/26
RX 53/35
RX+ 70/53
*From http://crossfitcove.com/tuesday-october-13th-2015/
