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WOD - Saturday, 8/4/2018

3 RFQ, with empty bar
9 Sumo Deadlifts
12 Romanian Deadlifts (RDL)
15 Hollow Rocks

A. Strength: Deadlift (12:00)
1 x 5 @85%

B. Conditioning (20:00)
Every 4:00 x 5 Rounds:
500m Row
5 Deadlifts @70-80% of your 1RM


Coach's Notes:

Try to find the right weight and stick to it the entire time. You may add or take away a little, but you should really be shooting for the perfect weight. NO SINGLES. 5 touch and go. Choosing the right weight will be nasty.

Extra credit: DB/KB Stiff-Leg DLs
3 sets of max effort reps
ME DB/KB Stiff-Leg DLs @70s#/50s+
immediately into;
45sec. of side plank
15sec. rest
45sec. of side plank (other side)
Rest 1:00 btwn sets

*DB Stiff Legs: Standing tall with a slight bend in the knee and pushing your butt as far back as possible. Do not round your back and keep trying to find that hamstring stretch. If you do it right, you shouldn't hit the ground.

When the WOD is posted late.

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