Strength

Deadlift 2-2-2-2-2

Work up to a strong effort set of 2 deadlifts.  Start with a light weight and make sure that you have established a straight back and appropriate setup as you address the bar.  Be sure to maintain your posture as you progress though each set of 2 and as you increase in weight.

WOD

AMRAP in 10 Minutes

10 Burpees
10 Overhead Walking Lunge Steps 45/35 lb*

* With a bumper plate

Workout notes: Today we have a vanilla burpee in the workout.  We often see burpees jumping to or over a target which forces you to jump during every rep.  It can me easy to start to short the jump to save some time but try to avoid that. Make strong effort to be explosive and perform real push ups and fast jumps out of your plank position. Think about whipping your legs forward and springing up as your feet make contact with the floor. This may make things more difficult but you will be rewarded in the future by performing the movement at it’s hardest now.