7-24-13

7-24-13
 
As a matter of safety, please arrive no more than 10 minutes late for 
class times. Warm-up and technique review are crucial components to 
each workout.
 
WOD (Strength Training below)
Front Squat for max load
then
3 RFT of:
8 Deadlifts 225/185
8 Box Jumps 30/24
(note: Firebreathers must use 315/225 for Deadlift loading.)
 
Strength Training
1.) 2-2-2-1-1 Front Squats for max load
2.) 3 sets of 3 reps Farmer Deadlifts followed by 80 feet Farmer Carry
3.) Sled Sprints for fun