S/S/S:

Deadlift

5×5

Increase weight ea set

Compare to 28Oct

Picture courtesy of CrossFit Mildenhall.  When you deadlift, which form is more like yours?  If you are more like the one on the left, don’t fret.  We will help correct this during movement prep.  Fix your form=you get stronger=you get more fit=you live longer, better = you’re welcome.

If you have hit all days on this cycle, you should see a good jump in your 5X% numbers. Aim to start your first working set with roughly the weight you used for your 3^rd working set last time around.

WOD:

2 Rounds For Time

30 Wall Ball(20/14)

30 Burpee Kipping pull-ups

800m Run

https://www.youtube.com/watch?v=oD_wlSRc3A4

Video courtesy of Chris Butler.  Demonstration of burpee to kipping pull up/

Scaling Options:

-WB – 14/12

-Burpee PullUps -Burpee Jumping Pull up

-If no run, 1K Row per round

X-tra:

Reverse hypers

4×12

Perfect form on each rep

Increase weight ea set as well

Hang from Pull up bar for total of 2 min.

Every time you drop, the clock stops.  It starts back up when you are back on the bar.