WEDNESDAY

Great day with a lot of you hitting a PR on your 1 RM dead lift!  Brianna hit a PR of 205#,  Joe C hit 485# and Matt did 475#.    Who else hit a PR on the 1RM deadlift?  Post your comments …

Matt hitting 475#

Check out this video on important mobility work to get ready for squatting.  Grab a box before strength and do it!!

STRENGTH:

Front squats

5 x 3

CrossFit WOD:

10 bear complex 115#/75# RX+ 135#/95#

200 meter run

8 bear complex

400 meter run

4 bear complex

400 meter run

2 bear complex

200 meter run

Level 1:

4 rds:

4 bear complex 65#/35#

200 meter run

(1 bear complex = 1 clean+1 front squat + 1 push press + 1 back squat + 1 push press back to the ground)