Saturday, 8/21/10

Warm-Up:

3 Rounds:
Run 200m
10 KB Swings 35#
5 Strict Pull-ups

Dynamic Warm-up

WODs:

Strength:

Deadlift: 65% x 5, 75% x 5, 85% x 5+
Front Squat: 1, 1, 1, 1, 1
Optional: Good Morning 3 x 10

MetCon:

"Pyramid Double Helen"
For Time (32 Min Time Cap):
Run 1200m
63 KB Swings 53#
36 Pull-ups
Run 800m
42 KB Swings 53#
24 Pull-ups
Run 400m
21 KB Swings 53#
12 Pull-ups

Then: 90s to get max weight shoulder to overhead as soon as you finish


Graham Holmberg: 16:59, 285#
Man-Child: 18:23, 205#

*Scale appropriately! If your hands start to tear, reduce the weight or reps*

**This is WOD 2 from the CrossFit Games

Endurance:
Rest

Pics: B-Ash: Hang Power Cleans, Marc: pullin' a dead