Thursday – 151217

Warmup

Spealler Warmup
CrossFit Warmup

Strength

Juggernaut, 3’s Wave – Realization

Deadlift

5 @ 50%
3 @ 60%
2 @ 70%
1 @ 75%
1 @ 80%
1 @ 85%
3+ @ 90%

Final Set is for absolute Max Reps

WOD

From Mainsite

10 Rounds

15 Deadlift 135/95
15 Pushup

*Scale the volume appropriately to fit a 10-15min time domain

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