12/27/2011

Warm Up:

5 minute row (damper at 7)

Xfit WOD:

Deadlifts – 12 rounds of 3 reps
Dynamic Effort (DE) = Typically taking 50-70% of 1RM for that exercise and moving through exercise with maximal speed (controlled!). Usually 2-3 reps on 90sec – 30sec

Then…

5 minute AMRAP of;
3 pull ups
7 hand release push ups

Post weigh and completed rounds to comments.