The Iron Samurai is coming to CFD this weekend! 

You shouldn’t miss this! Click here

WOD for Thursday 062812 — Click Here For Today’s Schedule
Deadlift
12 sets of 1 rep @65% 1RM
Rest no more than 60 seconds between sets
–Rest–
21-15-9 Reps For Time:
Deadlift (225/155)
Run 400m

Finisher:
Banded Good Mornings
100 reps

Post Deadlift Loads and Workout Time To Comments
The goal is to move the weight as quickly as possible for each attempt.  There should be no “grinding” of any reps.  If you cannot perform all of your reps at this speed then you need to use a lighter load…regardless of whether you’re at 65% or not.

For the conditioning workout, keep Deadlift load so you can complete each round in no more than 3 sets. 

For the finisher, perform 100 banded good mornings.  Break up into as many sets as necessary.  Red or blue band is probably appropriate for most.

Banded Good Mornings
[youtube]http://www.youtube.com/watch?v=1pMkMY4uM9k[/youtube]

Martial Arts Grand Master, Ron Van Clief, is coming to CFD for a Self Defense Seminar on July 7th!

Don’t miss out!  Click here for more info