WOD 5/6/15
8 Minutes of Back/Hip/Ankle Mobility
A- WU- 2 Minutes Practice M.B. Clean + Tabata- M.B. Clean (20/14#) + 200M Run
B- Deadlift- 15 Minutes To A Challenging But Perfect Single
C- 2-3 Minutes To WU Box Jump (30/24″) + 2013 Reebok CrossFit Regionals Event # 5= 21/15/9 RFT of: DeadLift (315/205#)/Box Jump (30/24″) or 2-3 Minutes To WU Box Jump (20/18″) + 21/15/9 RFT of: DeadLift (225/135#)/Box Jump (20/18″)
Notes: For the DeadLift, please error on the side of caution/I recommend scaling to roughly 50-65% of part B; However feel free to scale to a weight that is challenging but manageable for you.
Post your scores to the Whiteboard.
A) 3rft of : 200M Run / 10 KB HPC (1pdx2) – 4:02
B) Deadlift 1rep – 385 (pr)
C) 21/15/9 RFT of : DeadLift (245)/Box Jump (30″) – 8:23 w/ Michaela (alternating)
D) 5×5 GHD Ham Curl (3/1/x/1) + 10-1 GHD Sit Up + 3×10 Ring Dip