Friday, March 16, 2012

A/B WOD
20 Jumping lunges (each leg, total of 40)
30 Sumo deadlift high pull (weight of choice)
40 Ball slams
50 Pullups
40 Ball slams
30 SDHP
20 Jumping lunges

For time.

Sumo Deadlift High Pull Demo:
http://media.crossfit.com/cf-video/CrossFit_SDHP.mov
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STRENGTH (Optional and Independent):

(See Tuesday's post if you are unfamiliar with this lifting pattern) .

DEADLIFT

5 reps @ 65% of training max  (example 130x 0.65=84.5 or 85lbs)

5 reps @ 75% of training max (example 130x 0.75 = 97.5 or 100lbs)
5 reps @ 85% of training max (example 130x 0.85 = 110.5 or 110)