''Heavy Deadlift Triples'' (07.28.2010)

Warm-up Drills (07.28.2010)
800m Run
9 Fundamentals x 5 each (PVC)
Shoulder Dislocates (PVC)
Samson Stretch
2 Rounds of
''Burgener Drill'' (PVC)

''Heavy Deadlift Triples'' (07.28.2010)
With a 12:00 running clock work through the prescribed sets of Deadlift Triples. In order to determine loads used apply the percentages below to your current single repetition maximum.

Rest as needed between efforts.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

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''Cyclic'' (07.28.2010)
5 Rounds for time of
Row 250m
12 x HSPU's
21 x Double-unders

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CrossFit Endurance WOD (07.28.2010)
''Hill Repeats x 5 Recovery''
Swim: 10 x 50m/y with T- shirt or Parachute with 5 times the recovery (Ex.If it takes you 30 seconds to swim 50m/y then you rest 2:30).
Bike: 10 x 1/4 mile Hill repeats with 5 times the recovery (Ex.If it takes 30 seconds to bike the 1/4 mile then you recover 2:30)
Run: 10 x 200m Hill repeats with 5 times the recovery (Ex.If it takes 40 seconds to run the 200m then you recover 3:20)
C2: 10 x 30 cals with 5 times the recovery (Ex.If it takes 45 seconds to row 30 cals then you recover 3:45)

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