Deadlift Frenzy

WOD - (Pro)

5-RFT.

5 Deadlifts (245-lbs.)
10 Pushups (Chest-to-Deck)
20 Air Squats

Time: 4:18

I rolled in this morning feeling good coming off a Rest Day, took one look at the WOD and knew it was gonna be a barn burner. There was no other choice:

Go BALLS-to-the-WALL.

I had originally loaded my bar with 275-lbs. (Elite) but Jerry suggested that I back down to 245-lbs. (Pro) to avoid Rounded Back DL's. No hard feelings here and a good call on his part - maintain integrity while sustaining intensity, everybody wins.

As soon as Keturah yelled "3-2-1-GO!!!" it was off to the races. Got through all the rounds and was thoroughly smoked - my legs were on fire! The most deceptive aspect was the going from Air Squats back to the DL's. By the end of the 2nd Round your quads/hams/glutes are just burning and those are vital for creating that power for 5x heavy DL's. Pushups are a breeze, in fact they probably saved me the most time.

Thinking back I would've loved to go sub-4 minutes on this one. I can visualize areas where I rested (or chatted with Keturah!) thinking I can improve upon my performance. Hmm, maybe I'll go hit this again after work today just for fun...

Afterwards stuck around to motivate & cheer on Team 0600 and did some rounds of extra.

Extra:

60-yd. Sled Push (w/ 25-lb. Plate)
20 KB Swings (53-lbs.)
15 Burpees

Listening To: Deadmau5 - "Slip"