Six Course Meal

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WOD for Tuesday 120412 – Click Here For Today’s Schedule
Banded Deadlifts – 50% bar weight + 30% band tension                        
12 sets of 2 reps
–Rest–
30 Back Squat (1x body weight)
Sprint 200m
30 6-Count Burpees

Post Deadlift Loads and Workout Time to Comments
For the strength segment, we re-introduce the concept of Dynamic Effort from the Westside Conjugate System.  The goal is to move the weight as quickly as possible for both reps across all 12 sets.  Rep speed should be roughly 1 second down and 1 second up.  If you cannot perform all of your reps at this speed then you need to use a lighter load on the bar.  Most people can use the red bands for the band tension.  Those who Deadlift over 300lbs can probably use the blue bands.

For the conditioning workout, set a squat load to your bodyweight and take the bar from a rack.  For the burpees, perform them each on a strict 6 count (see video below).

Steve Maxwell Demos a 6 Count Burpee
[youtube]https://www.youtube.com/watch?v=s26u-tbCgzQ[/youtube]