11-20-2013

Warm up

"Dynamic ROM

3x 200m run @ 80%"

15 Burpees as fast as possible not timed

Strength

Deadlift

80% of 1RM 6X3,  - OR -

Males:  65x5, 95x5, 115x3, 135x3, 155x3, 175x3, 195x3, 205x3, 225x3, 245x3, 275x3, 295x3, 315x3, 335x3, 355x3, 375x3, 405x3

Females: 65x5, 85x5, 105x3, 115x3, 135x3, 155x3, 165x3, 185x3 205x3, 225x3, 245x3

Select any six sequential sets. If the top set is not completed, perform the second set twice.

WOD

4x400m

Rest 1:1

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