110624

6/23/2011

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