Sunday, 03.07.10: Monday WOD

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Strength:  Shoulder press  3   3   3   3   3

WOD:     5 Deadlifts 10 burpess 5 rounds for time (another workout straight from the 2009 CrossFit Games)

Before we dive into this one, we are going to preach technique first.  If your deadlifts are not strong, or lack safe form, DO NOT attempt the prescribed weights.  It is not about doing it as prescribed as much as it is about using great form on the deads then smashing the burpees.  

Deads should stay close to your general center of mass, right next to the shins, with backs arched, shoulder blades pinned back, head up and hamstrings involved.

Burpees should include a push up with chest to deck and feet off the ground, hips open at the top of the rep.

Your coaches will stop you if form degrades enough to be worrisome.  RX Men 275  Women 185 

Paleo challenge ends this week, women meet at Shirley's Tuesday evening at 7pm, Paleo Pot Luck (bring something to share)  Men, we will knock out your photos on Wednesday during the day as you have time, just let me know your schedule.  Or see me for alternative arrangements.