WOD 6/22/2010

Wipeout

L Pull-Up Skills
4 sets of max L Pull-Ups/Modified L-Pull-Ups
2-3 Minutes rest between each set

After 2 sets, stretch/roll hamstrings out and then finish 2 more sets. Any change in the way you hold your body for the pull?

then...

AMRAP in 6 minutes
5 Heavy Deads
20 DU's

You should be able to get the first few rounds of deads unbroken. Of course choose a weight that you can do with integrity (you keep your body safe and don't look like shit when you pull).

I wanna see you guys floored after this 6 minutes! INTENSITY!

Remember, all that musculature in the upper back that's important for a good O-squat - it's also really important for good deads!

6 Min AMRAP Scores Only Posted:

Adam: 255# 5 1/2
Marc: 247# 9 1/2
Shay: 225# 4 1/2
Mac: 225# 3
Dylan: 185# 6
Corene: 145# 3 1/2
Derek: 135# 6 1/2
Carla: 133# 3 1/2
Tim: 125# 1
KJ: 115# 5
Matt S. ? 3 1/2
(Ian): 205# 7
(Lorie): 133# 8
(Erlinda): 93# 6
(Steph) 85# 5
(Heather) 77#