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The Floor Is Lava


The Floor Is Lava

We end the week with some posterior chain work using the deadlift for our strength training. The percentage is relatively light so make sure your form is impeccable. Keep your chest up and back flat to stabilize your spine. Use your glutes and hamstrings to raise and lower your torso as you lift the weight.

In the metcon, you will be carrying your ball the entire WOD. The floor is lava so if it touches the ground at any point, it will disintegrate and you will owe 5 burpees for a penalty.


Deadlift: 5×7 @ 70%


400m Run
50′ OH Walking Lunge
25 Wallballs
50 OH Walking Lunge
Men – 20#
Women – 14#

*Athletes will carry their medball the entire time
*Every time the medball is dropped, there is a 5 burpee penalty

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