Strength:
Deadlift
5-5-5-5-5
WOD:
4 Rounds
15 OHS (95/65 – Nancy weight)
15 Bar Facing Burpees
Today will be our first day of the month deadlifting! Our goal is to work up to a heavy set of 5 with near perfect form. Shins near vertical, slight bend in the legs, bent forward at the waist, butt just below the shoulders, and the neck neutral.
We have a nice tight couplet for a WOD today. Start off with a moderate overhead squat, 15 reps. Vertical (or as close to vertical as possible) torso and active shoulders. Push that ceiling up above you the whole time.
After that, push through 15 bar facing burpees. Try to keep moving during these. Work on a two foot take off as you jump over the bar, es even when tired. No grand jete (ballerina leaping)!