12/16/10 - DE BOX SQUAT & AGAIN FASTER WOD #11

1. WARM UP

- Mobility WOD
- Burgener Warm Up
- Skill Transfer Drills

2. Strength

- DE Box Squat, 8x2

- Work up to heavy single after 8x2

3. WOD - AGAIN FASTER WOD #11

For time:

- 200 Double Unders

- 9000/7000# of Deadlifts

- 75 Barbell Thrusters (45#)

Weight on the deadlift bar will determin # of reps. If weight isn't an even multiple of the 9000/7000#, athlete will round up. For example, if you choose to complete the 9000# with 185# (9000/185=48.6), you'll complete 49 reps. Reps can be partitioned as the athlete wishes. Once the workout begins, deadlift weight must remain the same.

4. SKILLS & DRILLS

2 rounds:

- GHR, 8 reps
- Sled Drags (Forward & Backward), 5 gym lengths each