Wednesday – 161201

Today’s workout is one of my favorites. I first saw it at CrossFit TNT for the 2010 CrossFit Midwest Sectionals. That’s how folks got to Regionals back in the day. It’s an awesome workout, and you’re going to love it!

Warmup
Spealler Warmup
CrossFit Warmup

Strength
HSPU
12-9-6

Strength
Deadlift
3×3 @ 80%
4×5 @ 55% w/Pause below knee

WOD
“Air Force”
20 Thruster 95/65
20 Sumo Deadlift High Pull
20 Push Press
20 Front Squat
20 Overhead Squat
*Perform 4 Burpees every minute on the minute, including the first minute.

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