WOD 3/15/12

Warmup
SMR Glutes, Hamstrings, Upper Back
Samson Stretch
"Frog Stretch"

Skill
Deadlift

Setup
-Hip to Shoulder Width Stance
-Back locked
-Shoulder blades over bar
-Bar in contact with shins
-Grip staggered or overhand, outside the knees just enough to not interfere with movement

Execution
-Extend legs, while maintaining back angle until bar reaches knee level
-Once bar passes knees, extend hips (KETTLEBELL SWING!)
-Head neutral and back locked the whole time
-Keep the bar as close to the body as possible (PAINT YOUR LEGS WITH THE BAR)

Descent
-Push hips back and shoulders forward until bar reaches knee level, maintaining back angle and neutral head
-When bar passes knees, maintain back angle and return to start position

Strength
Deadlift
Max Triple