W.O.D. Monday 7-9-2012

SWOD- Banded Sumo Deadlifts at 5,5,5,3,3,3,2,2,2

Concentrate on speed through the middle. Powerful lockout of the hips.

WOD- using the weight from your last set of deadlifts complete 8 rounds of:

2 conventional Deadlifts
100yd shuttle

Rest 2 minutes between rounds

20120708-223738.jpg