December 2017

Strength 

Sumo Deadlift
5/5/3/3/3

WOD

500 M Row
25 Deadlifts
50 Single Arm DB Push Press (25 each arm)
2 Rounds
Fitness: 155/105
Performance: 185/125
Open: 225/155
The strength work should be heavy.  Lets focus on good position. .  The WOD should take between 12-18 minutes.  Load on the Deadlift is not super heavy.
Form and Technique are key for any movement
Gym News: 
12/16 Snatch Clinic with Coach Jamie. Open to both locations. Sign ups are on the blog
12/16-12/17 Crossfit Federal Hill is closed for Level 1 Seminar