7.18.11

MONDAY

"DIANE"

21…15…9 of:

Deadlift… 225/155 pounds

HSPU's

For Time

*PR Board Worthy*

Explodenites decent onto Test Your Metal. Great Job to everyone who competed!

Results from Test Your Metal: http://www.crossfitadvanced.com/wod/

Post time and load to comments

Strength: Back Squat 3×5

1st set 65% of 1rm x5

2nd set 75% of 1rm x5

3rd set 85% of 1rm x5 or more

(percentage of 1rm is your training 1rm which is 90% of your true 1rm)

After Met-con complete 3 sets of 10 with 50% training max

*note:  If you are following this strength program please come early to class and stretch and warm up. Strength portion of the daily WOD will not be part of "class".