WOD – Wed, Sep 27

CrossFit East River – WOD

Deadlift (E 2:30 x 6
5-3-3-3-2-2
%:55-65-75-85-90-90)

-We are pulling to heavier than last week. The reps will feel heavy and challenge core strength.

– Athletes should only pick weights that allow them to keep their back flat regardless of %. Take weight off if the movement is compromised.

– Do not drop weights. Controlled up AND down.

The Running Dead (Time)

4 RNDs – cap 12

200 Run

10 Burpees over the Barbell

10 Deadlifts @ 55-60%

10 Burpees over the Barbell
Target – The goal of each interval is to push the pace and stay unbroken. The opening run and burpees should be just controlled enough to keep the deadlifts unbroken then push to finish the back half.