WOD 20140217 Monday

Strength:

Back Squat: 4X8@75% quick up and down with no pause every set, rest 90 sec.

Conditioning:

40 Burpees
20 Deadlifts 225/155#
40 One-arm KB Thrusters (20 each arm) 55/45#
20 Deadlifts 225/155#
40 Burpees

Post time to comments

Homework:

The Need for Speed by Emily Beers, CrossFit Journal article [pdf]

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