WOD – Thursday – 3/15/12

CrossFit Games – Open WOD 12.4 is out – click here -

- WOD -

Deadlift 3RM

Max Strict Pull-ups between sets

- then -

This is a combination lift of four movements that make up one rep:

1. Deadlift from floor to knee height, return bar to floor.

2. Deadlift from floor to hip height, return bar to the knee height.

3. High Pull from knee height to full extension, return bar to the floor.

4. Power Clean

Perform 3 reps per set.

*Start with a light weight to learn progression

*Work up to the heaviest set of 3 reps possible.

- Cash Out -

800m Tabata run – :20 sprint/:10 walk

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- Academy -

Class #06/32

*See Academy schedule for class info

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