9.27.13 - DL

WOD

10-1 Ladder Not for time.

Deadlift

Burpee

Begin your first set of deadlifts at 30-35% of your 1RM.  Each set add weight.  Before you start your reps, think of your actual 1RM.  Set your weights in your sets to get you close to your 1RM for your last lift.  We are then running a mile or doing many Wall Ball Shots, so save some of your legs/body for that request. The point of this work is to lift a good heavy load as the reps get lower, but not actually put yourself in a position to max lift today.

Rest 3:00
Then:

For time.

1 Mile Run or 100 Wall Ball

Score today is final load on deadlift and time on 1 mile run or 100 wall ball.

Post WOD

3:00 Plank Hold or 100 Sit Ups for time, goal is 3:00.

Results: 335# Wall balls: 5:17