''Heavy Deadlift Triples'' (03.11.2010)

Warm-up Drills (03.11.2010)
800m Run

2 Rounds of
8 x Dead-hang Pull-ups
8 x Push-ups
8 x GHD Sit-ups
12 x Walking Lunges
12 x Lateral Lunges (alt legs)
Shoulder Dislocates (PVC)

''Heavy Deadlift Triples'' (03.11.2010)
Within a 10 minute window work up to a heavy deadlift triple.
You may only use up to 5 total working sets.

Post loads per set to comments.

Skill Development (03.11.2010)
Complete the following for time
15 x Pull-ups
30 Double-Unders
15 x Medicine Ball Cleans
12 x Pull-ups
30 Double-Unders
12 x Medicine Ball Cleans
9 x Pull-ups
30 Double-Unders
9 x Medicine Ball Cleans
6 x Pull-ups
30 Double-Unders
6 x Medicine Ball Cleans
3 x Pull-ups
30 Double-Unders
3 x Medicine Ball Cleans

Post times to comments.

CrossFit Endurance WOD (03.11.2010)
Swim, Bike, Run, or Row (C2)
20 minute Time Trial.

Cover as much distance as possible in the allotted time.

Post distances to comments.