Workout 08/27/2013

Crossfit:

Warmup:
Practice double-unders 3-4 minutes
Ankle mobility
Squat therapy
Roll both feet out on Lacrosse ball

Strength:
Sumo Deadlift, 80% 1 rep max
3 x 5, 3 x 3 (135, 225, 225, 255, 255, 255)
Max effort ring dips immediately after.

WOD:
7 min AMRAP of:
7 ring push-ups
7 burpees

then:
800m run

then 4 rounds of :
3 push press (115#)
6 box jump (24″)
9 walking lunges (9 each leg = 18) If you’re feeling skippy, do them holding a 45# plate overhead, like Dom Aversa did today.

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