/var/www/html/wp-content/themes/Divi/single.php Wednesday July 13, 2011 | Spartan CrossFit

Warm Up: 25 dislocates,tabata ring rows, tabata burpees, tabata OHS, tabata bicycles

SWOD: Deadlifts 15 reps/ 10 minutes

Met-Con: 

Diane

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Rest 3 minutes then:

100 squats for time

Foundations scale = 21-15-9

med ball deadlifts

wall ball shots

 Rest three minutes then 50 squats for time.