Deadlift
Working Max (WM) = 90% of 1 RM
3 @ 70% WM
3 @ 80% WM
3+ @ 90% WM
For Time and Reps:
1:00 Minute Max Pull Ups
1:00 Minute Max Box Jumps 36"/30"
:45 Seconds Max Pull Ups
:45 Seconds Max Box Jumps 36"/30"
:30 Seconds Max Pull Ups
:30 Seconds Max Box Jumps 36"/30"
:15 Seconds Max Pull Ups
:15 Seconds Max Box Jumps 36"/30"
Box Jumps are worth double points.
Sometimes its good to get out of the gym and do a CF WOD interacting with your environment. This was a pretty nasty day. The hill was trecherous, and 20 minutes became more of a hike than a run for me. Blair and John managed to keep running most of the hill. If you have never seen Blair's blog, check out http://crossfitmobile.blogspot.com/, this guy is the master of austere WODs. Fun stuff in the real world.
