Deadlift fit max weight
5-5-3-3-1-1
115-135-175-205-225-235#

Pre-WOD: 5 x 5 Front Squats (45, 65, 75, 75,95)

WOD: 3 rounds for time
-20 Bar Facing Burpees
-20 Push Press (45#)

I need to update my time, but it was 10:30ish... and I am the ONLY one that hit my head on the bar during the jump the bar burpees. Classic.

Pre WOD

Bench Press - 3 X 5 (135, 225, 225, 225, 205)

WOD
21-15-9
Deadlift 225#
Box Jumps 24in

The Gauge:

500m Row Set at 8

40 Squats

30 ABMAT

20 Push-up - Big Girl push ups

10 Pull-up - Blue band

then 3-3-3 Shoulder Press

5 Rounds of:

60 seconds DU's
45 seconds rest

Count the total

For time
12-11-10.....1

Burpees
Situps

3 rounds for time:

• 15 hand release push-ups
• 2 sprints

For Time:

-800 Meter Run

---

10 rounds:
-5 Dead Lift (275)
-10 Hand Release Push Up

---

-800 Meter Run

I did 6 rounds at 275, 4 at 225

Post WOD:
-4 minute plank

5min AMRAP:

• 24kg dumbell swing (5 each arm)
• 10 burpees

18/5/2011: 4.5 rounds - 4 full and all swings

3 rounds:

• run 500m (15km/h on treadmill)
• 2min plank