July 9, 2016

CrossFit
WOD: 6 Rounds for Time
“SpartanFit Memorial WOD”
13 Burpees
20 Wall Balls (20/14)
16 Deadlifts (185/125)

CrossFit 101
WOD: 6 Rounds, 1 Minute Per Station of:
Wall Balls (20/14)
Burpees
Kettlebell Sumo Deadlift High Pull (53/35)
Rest
*Record one total number of reps for all six rounds

Incendia Strongman
WOD: For Time
“PULL PUSH PULL PUSH PARTY”
21 Deadlifts
21 push ups
21 pull ups
100M Sled push
15 Deadlifts
15 push ups
15 pull ups
100M sled push
9 Deadlifts
9 push ups
9 pull ups
100M sled push

Deadlifts @BW
Sled @135/90

Post: Deadlift from a box. Work up to 3×3 AHAP.