Strength 

Deadlift

1-1-1-1-1

Work up to a heavy single deadlift.  Start with a light weight and make sure to have an appropriate setup as you address the bar. A proper setup includes the bar over your mid foot at the start of each rep, shoulders starting over and slightly in front of the bar, and most importantly a flat back throughout the lift.  Try to lift the bar in a vertical line because this shortens the distance the weight travels from floor to top of the lift and keeps the weight over your feet.  Be sure to maintain these good mechanics as you progress through each single at increasingly heavier weight.

WOD

“Partner Double Karen”

for time

300 Wall Ball Shots 20/14 lb 10/9′

You’re going to need your favorite workout pal and a plan for this one! This workout will be completed with a partner. The work can be split up however you would like, but only one person may be working at a time.  The best way to tackle a partner workout is to figure out how to always have someone moving quickly.  Usually the best option is to keep the sets small and manageable so that any resting is minimal. When you are resting, your partner should be working and vice versa.  Try to find a partner that is planning to use the same wall ball as you are, but different weights can be used by each partner if needed.  If you find yourself without a partner make sure to cut the reps in half and you can complete “Karen” on your own. To lighten the workload find a group of three and work together through the full 300 reps.