CrossFit Martha's Vineyard

Please be sure to fill out the Health Attestation HERE before coming to class

WOD:

Option 1:
A. 4 Sets
9 Deadlifts @ 21X1
+ 6 Romanian Deadlifts @ 4011

-use KB or barbell - 
1st number is always eccentric (down)
2nd number pause
3rd number concentric (up)
4th pause

So on DL you start with the 3rd number 
example 9 Deadlifts @ 21X1 would mean X (explode) up, pause 1 second at top, 2 second descent,1 second pause before next rep
6 Romainian DL @ 4011 - 1 second up, 1 second pause at top, 4 second descent, no pause before next rep

B. 12 min AMRAP
6 Push Press
12 Toes2Bar
18/12 Calorie Row

Option 2:
3 Rounds
200' Farmer's Carry (50's/35's)
20 DB Bench
20/15 Calorie Bike
200' DB Front Rack Carry
20 DB Deadlifts