Wednesday 7/15/09

For time.

10 rounds of:

3 x Dead lift
6 x Ring dip
9 x Knees to elbows

Your dead lift weight is at your discretion. The goal is to pick a weight that you can manage. If you are only able to do 1 dead lift at a time or if you are dropping the weight from waist high, you need to scale down.

Dropping the weight will incur a penalty of 5 burpees before you can continue, so control the weight through the entire lift.

Post time and DL weight to comments.

14 comments:

Black and Gold CrossFit said...

14:00 and 5 burpees. Started the DL with 255lb. Felt a twinge in my back and lowered to 225 on the 4th round to ensure proper form and prevent injury. My hands are shredded from the last few days. Looking forward to letting them heal.

Good work today from JJ and Sam

Tex said...

14:09

225lb DL
Band assisted Ring Dips. My right side is still not where it should be.

This was a great last workout at the Point. I'll be sure to keep on posting and will do my best to whip USAFA into some CF shape. I am really going to miss the group in the mornings.

Jason said...

16:37 with 275lb DL and I didn't drop my weight today. I couldn't find any sort of rhythm with the KTEs. Tex found it though and did great. My hands are destroyed as well.

Sam said...

12:45 today with 315# Dead Lift

I particularly enjoyed this one...a little slower-paced but high intensity workout at the same time.

Mark R said...

14:43 with 205#DL (77% of my max from last week)

Hands will have some time to heal - will only need them for Push Press tomorrow and no hands on Friday.

NM said...

Looks like you guys have had a great crew over the last couple days! Will be back from TDY later today and certainly looking forward to linking back up with you for tomorrow's WOD...

SB said...

13:19 with 185lbs. Used blue band on dips.

Vanilla Gorilla said...

9:10 with 185lb DL

DanH said...

DL weight - 242# (110 kg)
Time - 13:05

JJ said...

11:24 with 275# DL, but watching Sam makes me wish I used some more weight...

Jimmy said...

14:07. DL- 205# Great WOD

Dubbs said...

Did yesterday's in 6:54

adambo33 said...

15:20 245# Dead-lift.

Jake said...

16:37 with 225lb DL. I had to start using sissy bands on my 4th round of dips. Trying to keep pace with Jason was good for me!