If you are in town this week, PLEASE make sure you get to the gym and get your workouts in. Guard that time!!! Make it a priority!!!!

The CrossFit games are in LA California in July. Check out the clip below of last year’s Champion, Mikko Salo.

Yes folks we have deadlifts in the WOD……a great exercise to keep us strong and have a healthy back. We need great form on this lift!!!!!! Keep your back flat, chest big, head neutral, and drag the bar right up the face of your legs. Watch the video below. This is from a few years back out at the original CrossFit gym in Santa Cruz.

Here is another video on the value of the deadlift. This guy is a BEAST!

Warm up as a group.

Strength: Back squats: 1 light warm up set and then 3 sets of 5 as heavy as you want to go.

WOD: 1 round for time.

Run 400m (or row 500m)

21 Deadlifts RX=225/155 (if you have an inury, go light or use dumbbells or Kettlebells.

21 pull ups

Run 400m

15 deadlifts

15 pull ups

Run 400m

9 deadlifts

9 pull ups