Wednesday 7.14.10

Michael W. enjoying the fact that he did not eat breakfast this morning and it was only water coming up!

Nice effort, Michael!

SWOD:
Deadlift 3rm

Metcon:
3 Rounds for time of:
- 10 Deadlifts at 50% of 3rm
- 10 Ring Dips
- 50 Double Unders

WOD Tips:
For the SWOD, check your weights from 3.11.10, which is the last time we did deadlifts for a 3rm. You can do sumo style or conventional, but don't sacrifice form for weight. Only go up if you can do so with good technique.

For the metcon, use 50% of your highest set of deadlifts. Don't worry if you can't get all 10 reps in a row, break them into mini-sets to get the work done. Do ring dips, bar dips, assisted ring/bar dips, bench dips: pick the most difficult version for you and do them with the goal of working up to the full ring dips. If you can't do double unders, the sub is 4 single unders per double under and then work double unders like crazy in your warm ups!

Post weights and time to the comments section! bc