Monday 20150209

Strength

4 sets, go up in weight each set.  1 set = completion of the following complex:

7 Deadlift + 7 Hang Clean + 7 Front Squat + 7 Push Press + 7 Back Squat + 7 Burpees

*Do not set bar down. 
*Rest 4 minutes b/w sets 

Aerobic capacity

For 15 minutes…

Pick one: Run/Airdyne/Row

30 sec. on
30 sec. off

*Competitor: As prescribed 
*Established: As prescribed. 
*Recruit: As prescribed 

Post results to comments.

Sprint mechanics video.

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.