Lift off champ

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Today's WOD


A.) Clean Deadlift


Double overhand, focusing on maintaining chest up, shoulders and hips rise at same time, and speed off the floor. You may reset after every rep with hands maintaining on bar.


5x9@ 55%


(Clean deadlift max is roughly 90% of conventional deadlift max)


B.) AMRAP 7


3 strict hspu

20 double unders

6 strict hspu

20 double unders

9 strict hspu

20 double unders

12 strict hspu

20 double unders

15 strict hspu

20 double unders

18 strict hspu

20 double unders

21.....

Kaela Stephano, Rogue Lift Off weight and age division champion

Kaela Stephano, Rogue Lift Off weight and age division champion