Militant CrossFit: Friday, 17-May-13

Warm Up:
Walking Lunge - width of parade square
10 Push-ups
15 Air Squats
Bear Crawl  - back across parade square
10 Push-ups
15 Air Squats

Then:
Weighted Pull-up
1-1-1-1-1-1
Go for one rep max - using strap and KB
If you don't have a strict pull-up yet, work on it during this time!

Then:
For time!
Start at far end of parade square.

Run 2.5 Laps
21 Sumo Deadlift Highpull (75#/55#)
15 Over Head Squat (95#/65#)
9 KB Swings (54#/35#)

Run 3 Laps
21 Sumo Deadlift Highpull (75#/55#)
15 Over Head Squat (95#/65#)
9 KB Swings (54#/35#)

Run 2 Laps
21 Sumo Deadlift Highpull (75#/55#)
15 Over Head Squat (95#/65#)
9 KB Swings (54#/35#)

Run 3 Laps
21 Sumo Deadlift Highpull (75#/55#)
15 Over Head Squat (95#/65#)
9 KB Swings (54#/35#)

Run 2 Laps
21 Sumo Deadlift Highpull (75#/55#)
15 Over Head Squat (95#/65#)
9 KB Swings (54#/35#)