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Friday Warm Up: 2 rounds 250m row 15 wallballs 10 pushups 5 toes to bar Strength: Deadlift 5-3-1+ Warm up with 2 sets of 5, one set of 3 deadlift the 5-3-1+ set should be 70%, 80%, 90% of 1 rep max Example: if one rep max is 225, the set looks like this: 155-180-200 WOD: Crossfit Games Regional Wkt 3 (2011) 21-15-9 315/205lb deadlift 30"/24" Box Jump Mollie Pate 8:30, Brandon Ecker 8:35, Aja Barto 4;26, Jeff Germond 5:26          Comments are closed.
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