Thursday – 160519

TBT – Liz Marques (Seitz, these days) 2013

Kim Walford is a 4x Raw IPF World Champion, and she has deadlifted 535 lbs at a bodyweight of 151 lbs (over 3.5x bodyweight)! She’s the best deadlifter in the business (though she should probably watch out for Laura Vineyard), and she did a short video with 3 tips to help you improve your deadlift.

If you want to learn a little more about this awesome lifter, check out this video:

Warmup
Spealler Warmup
CrossFit Warmup

Strength
Deadlift
3×3 @ 90% of 1 RM

WOD
2 rounds
2 Minute Max Med Ball Cleans 20/14
rest 1 min
2 Minute Max Situps
rest 1 min
2 min max cal row
rest 1 min

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