George

Warm-up:

Partner Rowlling: 1,000m
Like bowling, there are 10 frames.
Each 100m represents a frame. 
Each partner will get 5 frames. 
Goal: Land exactly on 100m.
The number Over/Under 100m represents burpees owed.  
Landing on 100m=Strike! No Spare to make up (No burpees!)

Mobility:

Hamstring Stretch 

Announcements:

See the Doc at CFTally or CFJustified tomorrow @3:30!

Pull Day:

Deadlift:
1x3@ 75%
1x2@ 85%
5x1@ 90%

Skills & Technique: (Click below for links to more info)

 

Wod:

George

50 Sumo Deadlifts 115/85lbs
Then 5 Rounds for time of:
10 Front Rack Alternating Lunges 115/85lbs
7 GHD Sit-ups
1 Rope Climb

For time:
Time Limit: 15 Minutes