Strength

Deadlift

8-5-5-3-3-2-2-2

Work up to a strong double. After your general warm up. start light and increase in small jumps. Focus on maintaining your lumbar posture throughout the entire movement as the weight gets heavier.  Make sure your last reps look like your first.

WOD

AMRAP in 10 Minutes

15 Deadlift 135/95lbs
15 Push-Ups

Workout notes: Be careful with strict movements like the push-up. Going too hot at first can stop you in your tracks early. Try manageable set sizes for each round.  Make sure to perform them as strict as possible with a rigid core. Your chest should hit the ground in unison with your thighs.  Scale them first by working from your knees but still maintaining your posture.  If you are worming up make sure your finish position is solid and you are holding up your weight at the top of the rep.  The benchmark deadlift is a weight that a lot folks will be able to do so don’t be afraid to go “Rx” if the WOD weight is less than 60% of what you were working with today.