9/1/10 - DEADLIFT & SEPTEMBER PAINSTORM

1. Warm Up
- Foam Roll

2. Skills & Drills
- Burgener Warm Up
- Skill Transfer Drills

3. Strength
- Deadlift 5-5-5-5-5 reps

4. Work Capacity - SEPTEMBER PAINSTORM
In a 5 minute window:

- Complete 1 round of "Helen" and in remaining time do as many clean and jerk as possible ("Grace" loading)
Rest 1 minute, 3 rounds.

Then straight into . . .

In a 3 minute window:
Complete the first round of "Annie" (50's) and in the remaining time do as many muscle-ups as possible.
Rest 1 minute, 5 rounds (the numbers descend in accordance with the WOD "Annie", ie. 50-40-30-20-10)

Score is total number of clean and jerk added to total number of muscle-ups.