March 1, 2013

Posted by on Mar 1, 2013 in WOD's | Comments Off

Deadlift

5-5-3-3-3

The focus needs to be on technique, not weight.  Do not exceed 80% of previous 3RM.  Focus on good form, neutral spine, and a good fast pull from the knees to hips.

then

For Time:

60 Situps

50 Squats

40 Lunges (walking or stationary)

30 HR Pushups

20 Pullups

10 Ring Dips

 

You’re Welcome.

Happy Friday.

 

Jefferson City CrossFit 1301 Creek Trail Dr Jefferson City, MO 65109