20160202

Work

...and other four letter words.

10min on machines to warm up

5x8 sumo deadlift, 135, 185, 225, 275, 315
Last set petered into singles.
3x8 bulgarian split squats 95, 115, 135

Super set 3x8 of incline bench (115) and flat bench (135), no rest.

Super set 3x8 or dips and push ups.

EMOM12
2 ground to over the shoulder 90lb DBall
50 ft farmers walk w/50lb dumbells
2 burpee over the box jumps 30 inch

5 rds
~75ft yoke walk, +50lbs
1 15 ft rope climb
1 muscle up

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At the old HQ, CrossFit MECCA in 2007