11/6/2009

WU:
DROM, Dynamic Stretching
15-12-9 of wallball, while other 2 of team of 3 rotate, perform
pushups
32kg KB deadlift

setup/warmup for deadlift form
15x75lbs or something like that

WOD:
Deadlift 75% x 5
Deadlift 85% x 3
Deadlift 95% x 1 or more
305 - 345 - 405x3

First time ever pulling over 400. Felt good.

Metcon:
45 seconds on, 15 seconds rest
1) row
2) ring dips (for me these were 1 ring dip, then negatives and/or jumping ring dips)
3) double unders
9 mins total, so 3 rounds of above

Got 5 double unders in a row, which is definitely also a record for me.