Tuesday 20140411

STRENGTH 

10-9-8-7-6-5-4-3-2-1

Deadlift @ 50% of 1 RM 
Bent Row @ 135 lb. 
Pull-ups 

CONDITIONING 

Reverse Triple Tabata: Row, Run or Airdyne 

For ten seconds achieve max distance on rower, max calories on Airdyne or max distance running, then rest 20 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise, then rest 1 minute. 

Repeat the above two more times - 3 total. 

Score is max distance/calories. 

After conditioning, competitor and established only... 

Accumulate 300 seconds in the plank. 

*Competitor: As prescribed 
*E
stablished: 95 lb row. 
*Recruit: 65 lb row/pull-up progression

Post weights to comments. Post distance to comments.  

Jerred

My wife put a description of me on her blog that sums it up quite nicely. "Loves – CrossFit, reading for knowledge, eating delicious things, rainy days, his puppy Berkeley, a good cup of dark coffee, a nice dark beer, pizza, taking pictures, having deep conversations, his family – more than anything, exploring new places, and Wife." I also enjoy blogging, but that's pretty much me.