CrossFit WOD 10/9/17

Strength:
Warmup:
Regular dead lift- 1×10, 1×8, 1×5

Work sets: (2-3 min rest btwn sets)
Dead Lift from blocks (weights)
5×5
**start the pull from just below knee caps
**use weights to stack up the barbell to knee cap

WOD:
For time:
Run 800m
20 Deadlift (225/135)(135/85)(95/55)
20 Pullups
20 KB Swings (70/53)(53/44)(44/35)
20 Burpees
Run 400m
10 Deadlift (275/185)(185/125)(135/85)
10 C2B / Pullups
10 KB Swings
10 Burpees
Run 200m
5 Deadlift (315/225)(225/175)(185/105)
5 Muscle-Ups / C2B / Pullups
5 KB Swings
5 Burpees

Posted in Workout of Day