Sunday 141225

CrossFit W.O.D
Strength
Paused Pendlay Rows.
6-6-6-4-4-4
*2 sec Pause at the top of each rep.
*10-20 V-ups After Each set

Metcon:
E02:30MOMX5 Rounds:
200m Run into AMRAP-
6 Pull-Ups
6 STOH #43\30

CrossFit Strength
Part A
Push Press
5-5-3-3-3-3
*Build Up to a Heavy Triple For the day
Part B
5 SuperSets:
5 Sandbag Squats #70/45
20m 2KB OverHead Carry #2x24/16
Part C
Death By Deadlifts
EMOM:
3 Deadlifts @60%
3 Bar Facing Burpees
*Every Min, Increase by 2 reps on
each Excercise, until Failure to
accomplish the whole Volume.