WOD Nov 6th 2012

WOD Nov 6th 2012

Warm Up: 3 Rounds w/ the bar: 3x RDL, 3x Hang power clean, 3x Front squat, 3x push press, 3x back squat, stretch of your choice.

Strength: Back Squat: Work up to a 10 RM max, then back it down 5% x 10 reps, then 10% x 10 reps.

W.O.D.: Complete the following for time…
15x Deadlift (100/60)
200m sprint
10x Deadlift (100/60)
400m sprint
5x Deadlift (100/60)
800m sprint

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