WOD – 130221

WOD – 130221

General Warm-up:

1000m Row/800m Run

Group Mobility


5 X 3 Clean Pulls, up to 225 lbs (155 lbs)
3 Box Jumps after each set


9 min AMRAP of:
3 Deadlift (185/135)
3 Toes to Bar
6 Deadlift
6 Toes to Bar
9 Deadlift
9 Toes to Bar

Continue to add 3 reps each round until time expires.


In the Deadlift a tight midline is the most important element.  With this emphaisis we force the hips to drive the weight up and not lift the weight with our back.

To get a tight midline in the deadlift position:

  • First, start by shifting your weight to your heels
  • Next, drive your hips back
  • Finally, puff your chest up and pinch your thighs to your lower belly as tight as possible