Banded sumo deadlift 10×1 (60% of 1RM sumo deadlift)
Then
Assistance: Sled drag 400m (30% of 1RM deadlift)
WOD Notes: The deadlifts are designed to be done with very little rest, approximately 45 seconds between sets. Athletes who are not suffering extreme quad soreness from WOD 12.4 should try dragging the sled backwards for 200 of the 400 meters!
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i <3 sled drags
In for the breakfast club!!
Excited for tomorrow’s bfast club! So far it’s a girls party with Nikki and Sarg coaching and Lindsey, Natalie, and Cari deadlifting. I love it! Any guys brave enough to join us?
I’m excited about this one, I’m not sure which class though, but I’ll be there.
I am brave enough to join you ladies for 6:15am.
Awesome work this morning Mike!
Mike was a beast today! Great job!
Thank you Nikki! I am glad you pushed me to bump up the weight. Special thanks to Sarge, she made me push hard up that hill.
6am Results:
Matt 185/155 (p), 125
Mike 285 (p), 180
Lindsey 123 (mm), 85
Natalie 123 (mm), 85
you guys rocked the sled drags!!
Results:
Killa 165 (P), 100 (Note – this was immediately following 12.4!!!)
Kev 255 (P), 150
Frank 165 (P), 115
Craig 255 (P), 150
Jimbo 155 (P), 105 and 115 sled drag (yes he did two!)
Karen 125 (P), 87.5
Tiana 135 (P), 100
Dan 185 (G), 125
Mark 185 (G), 100
John C 135 (P), 90
John W n/a, 180
Open WOD 12.4
Killa 240
Nikki 253