Tuesday, September 11

Remember that the warmup is here to get you prepped for the workout. Make sure you are taking the time to work on movement flaws during the warmup and that you are focusing on using the muscles that are going to be taxed during the workout. So today, please pay attention to those glutes and hamstrings. Get them warm and loose before the WOD and then warm up slowly on the barbell when you get ready to deadlift. Please don't throw 275 on the bar and pull. You guys know better than that now. Watch the WOD demo below. Listen to what the coaches say and then watch the people in the WOD. Are they sacrificing form for time? Find the right weight so you can push yourself on speed, but keep the bar heavy without loosing your posture. Listen to the coaches and if your back starts to round, take some weight off.

Workout for Tuesday, September 11 Warmup Run 400 3 Rounds 10 Good Mornings 10 Single Leg Glute Bridges 30 Sec. Down Dog

Skill 3 Rounds 20 Hollow Rocks 20 Superman Rocks 30 sec. Frog Stand

WOD Five rounds for time of: 5 Deadlift (275/185) 10 Burpees

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