Strength WOD: Deadlift
pausedIn a Sumo stance, hands inside feet, pick up some object (fairly light weight)
1) 1” off floor (count to 5) chest up, feet flat, back straight, butt between shoulders and hands like <
2) mid shin (count to 5) knees back as hands rise
3) knees (count to 5) midline tight, hips move forward as hands rise
4) down position (count to 5) just below hip crease, knees bent, hips bent, Push press dip position 
5) complete extension (count to 5) hips and knees extended together, neither one before the other 
6) back to down position (count to 5) hips and knees bent slightly at the same time 
7) back to knees (count to 5) midline tight, back straight, hips move back as hands lower 
8) back to mid shin (count to 5) knees come slightly forward as hands lower, butt stays between shoulders and hands <
9) back to 1” off floor (count to 5) chest up, back flat, look forward
10) weight on the floor, stand and count 1 rep 
Complete 10 cycles 

Then:
Support Your Local Box Fundraiser (week 1)
AMRAP IN 10:00
10 Squats
9 Right arm DB Snatches (50,35)
10 Push-ups
9 Left arm DB Snatches
If competing post total reps completed on CrossFit app under 2021 competition 
AND post on our Facebook page!

Join us for this workout on Facebook live on Monday at noon!

Posted in Workout of the Day

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