WOD Tue. 03/30/10

Crossfit_motivational_poster Strength:  Deadlift:  5-3-3-1-1 (Same as with back squat,not a max, form
and technique)

then: 1 X 20 (use about 50% of
your 1 rep total from above.  Again form and technique)

 Metcon: 

Every minute on the minute for 10 minutes perform:
    * 3
Thrusters (ideally use 50% of athletes's body weight)
    * 5 Burpees
    * 7
Double-unders (I say use a 3:1 ratio of singles to doubles, but can
change depending on time, am guessing even 7 singles for those that
can't do doubles will be the case with the penalty not getting too
crazy)

At the end of 10 minutes, perform 1 burpee for every rep not
completed during the minute.

photo: www.firepowertraining.com

Posted in Arlington Heights WOD, Uncategorized.