''Heavy Deadlifts'' (07.07.2010)

Warm-up Drills (07.07.2010)
Run 800m
2 Rounds of
7 x Deadhang Pull-ups
12 x Push-ups
15 x Air Squats
Samson Stretch

''Heavy Deadlifts'' (07.07.2010)
With a 10:00 running clock work up to heavy 5 rep set of Deadlifts. Use no more than 3 working sets resting as needed between efforts.

If you already have data on your 1 rep maximum you should proceed as follows for your workloads:
5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 65%
5 x 75%
5 x 85%

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''Practical Application II.'' (07.07.2010)
Complete 4 Rounds for time of
3 x Deadlift (75%1RM)
15 x Toes-2-Bar
21 x Wallball (20/14lbs)

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CrossFit Endurance WOD (07.07.2010)
''Tempo 85%/RPE 16''
Swim: SC:12min, LC:15min, U:35min
Bike: SC-LC:60min, U:80min
Run: SC:20min, LC:30min, U:60min
C2: LC:25min

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