Rack Pull 1-1-1-1-1-1-1 (+4″)
30 backward back rack barbell lunges in place (20% rack pull)
WOD Notes: A rack pull is a deadlift taken from an elevated position. For tomorrow, everyone will elevate the bar on 45# bumper plates. The higher starting position usually allows you to lift 5-10% more than your regular 1RM deadlift, though some athletes find the rack pull to be more difficult. Compare to 170118.
Power Meet Notes: On Saturday, February 29, we’re holding our annual in-house power lifting meet AND a member appreciation breakfast! The power meet has a new format this year: we’re running 2 shorter sessions rather than 1 longer one. Session 1 will be from 7-9am, and Session 2 from 9-11am. Each session will have a coach-led warm up and instruction, then you’ll work in small groups to find your 1 rep max back squat, bench press, and deadlift. You’ll have 3 (and only 3!) attempts at each lift. Important notes:
- We’ll crown the strongest male and female at the end of Session 2. If you want to be in the running, you’ll need a coach to watch/judge each lift.
- You don’t have to be “in it to win it”… this is an awesome opportunity to do 3 lifts in 1 day, and we encourage all members (especially new members) to join us!
- The member appreciation breakfast will start around 8:00am and will be catered by P3 Nutrition. Even if you’re not working out, come by for some grub and cheer on your fellow athletes!
- Space is limited to 40 per session, so grab your spot now!
Community Notes: Happy Birthday Tina!