4 March 2013; “Heavy DT”

Warm-up: Self, Get ready for Payday Pull-ups

Strength:  Payday Pull-ups (Must be Filmed by a Coach; 50 for Men, 30 for Ladies without coming off pull-up rig, Chin OVER bar!)

Skill:  Kipping Pull-ups or Muscle-up Practice

For Time:  100 Ab Mat Sit-ups

Skill Review: Deadlift, Power Clean and Push jerk

WOD 1: “Heavy DT”

DT-thFive rounds for time of:
185/135 pound Deadlift, 9 reps
185/135 pound Power clean, 6 reps
185/135 pound Push jerk, 3 reps

In honor of  USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Cool Down:  Foam Rolling, 30 Sit-ups, 30 Stationary Dips or 3 Rounds of 3 MUs and 3 Ring Dips

3-4-2013

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