7/27/16 WOD

Skill: 
Dynamic
+
10 Roll Back & Reach
10 Barbell Good Mornings

4 rounds Tabata Mash Up
Dead Lift(95/65) (fast Touch & Go)
Box Jump (30/24/higher than you usually jump to)

Technique:
Fitness:
Dead Lift Build Up 5-4-3-2-1(8 min Cap)
10 rounds of: every 40 sec: 2 reps at 80% of today’s Heavy single

Performance:
Banded Deficit Dead Lift 1/2 pull: Red Bands, Build to 65% of Max Dead Lift in 8 min
10 rounds of: every 40 sec: 2 reps @ 65%. 1/2 Pull Banded Deficit Dead Lift
* 1/2 pull is stopping the lift just above the knee cap. touch & go for the 2nd rep is an absolute must

BOTH Fitness & Performace: RDL 10-10-10(8 min Cap) go by feel here for your loading.

Finisher:
3 rounds:
20 KBS(55/35)
15 Box Jump(27/22)

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