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6/9/2012

“Griff”

Run 800m forwards
Run 400m backwards
Run 800m forwards
Run 400m backwards

SWOD

Deadlift

5+ @ 70% of your 1rm

(so dead lift a weight that is heavy but maintain good form. 3 sets of 5)

I’d like to start training based off of this website. Check it out and let me know your thoughts. Training in west Seattle to day GTKM! Compound crossfit is reaching out to other crossfit boxes.
OCS Training

Later, enjoy your Saturday. Have fun resting dus and jay. Don’t break the floor in the shop in the event of you guys growing balls and actually performing the workout.

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One response

  1. danlapinsky

    Griff 11:18
    Dead lift 275-11 times

    June 11, 2012 at 4:47 pm

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