11/7/13 WOD

Main – CrossFit

Deadlift (4×2 (speed) 75% 1RM)

Pull-ups (4×6 (use weight if you can))

Metcon

Lurong Paleo Challenge WOD 3 (Time)

5 min time cap
10-8-6-4-2 Hang Power Clean
(135/95lb L-3) (95/65lb L-2) (65/45lb L-1)
20-40-60-80-100 m Shuttle Sprint
(10 m increments)
– You must deadlift the first rep, you cannot power clean it
– You must touch beyond the 10 m increment line each time