130210 Deadlift

CFSB C1W4D1

Buy in:
Foam rolling
5min Airdyne
3 rounds of:
4 pull-ups
12 GHD si-ups
5 RDL's @ 140#

Strength:
Deadlift 3 x 3
warm: 140 x 8, 185 x 3, 225 x 3, 255 x 2
work: 275 x 1, 295 x 1, 305 x 3

Metcon:
For time
30, 20 & 10 of:
Medball cleans (20#)
Burpees
Time: 11:31