08.03.10

CFFM
Max Effort Back Squat
3-3-3-1-1-1*
*Refer to 7.26.10, work up to a 1-Rep Max!
Rest 5:00 minutes then...
GHD Sit Ups 3x25
GHD Hip Extension 3x25

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CrossFit Football
SWOD: Power Snatch 5 x 3 @ 90% of 3-RM
Rest 5:00 minutes then...
DWOD: 5 rds of Suicides (Full Sets), Rest 1:1
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CrossFit Games Prep Wk 1, Wod 2
2 rds AQAP NFT
15 reps each of
Deadlift @ 50% 1-RM
Supine Ring Pull Ups w/Arms Abducted
Single Leg Bridge (L/R)
Strict Dead-Hang Scapular Pull Ups
Suitcase Pick Ups @ 30% of DL 1-RM (L/R)
Supine Ring Pull Ups w/Arms Adducted
Single Leg RDL w/10-20lbs (L/R)
Strict Dead-Hang Chin Ups (close grip)
GHD Hip Extension