WOD 06/03/2013

 Warmup:  500 M Row, Hamstring and Shoulder Prep/MOB, Light KB's ----------
Strength:  Week 3 Deadlift - Use One Rep “Working” Maximal Weight - (This again is 90% of your 1 Rep Max)
Warmup lifts:
5 Reps @ 40%
5 Reps @ 50%
3 Reps @ 60%
Work Sets:
5 Reps @ 75%
4 Reps @ 80%
3 Reps @ 85%
2 Reps @ 90%
1 PLUS Reps @ 95%
*The only new number to calculate of course is the 95%
** Last heavy week of this strength cycle...next week will be a deload week
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WOD: For time

30 Burpees

25 Med Ball Sit Ups 20/14

20 Perfectly Vertical KB Swings 70/53

15 Chest 2 Bar Pull Ups

10 Handstand Push Ups or 30 Push Ups (scaled)