Warm Up

As a class:

Floor passes, be sure to warm up those hamstrings

Foundational Movement

Deadlift

• Feet between hip and shoulder width apart
• Weight in the heels
• Shoulders slightly in front of the bar
• Bar in contact with the shins
• Arms straight/Elbows do NOT bend
• Neutral spine (looking about 5 feet ahead on the floor, NOT UP)
• Hips and shoulders rise at the same time
• Do NOT round the back
• Full extension at the top

Strength

Deadlift: 5-5-3-3-2-1

Add weight each round if you can do so safely without losing form.

WOD

5RFT

5 Deadlift (275/185)

10 Burpees
Note: No Fundamentals this Saturday. If you look at our programming, you’ll see the 9 Foundational movements are being taught Monday, Wednesday & Friday, so please come to classes those evenings.