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Deadlift : 5-5-5

Deadlift 5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.

NOT a 5RM, warm up to 3 heavy sets of 5 for the Hero WOD, but do not attempt a max prior to this WOD.

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AMRAP 18 mins: 200 m, Deadlifts and Burpee Pull Ups

Complete as many rounds as possible in 18 mins of: Run, 200 m 9 Deadlifts, 225 lbs 6 Burpee Pull Ups

Choose Barazza or this AMRAP

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Barraza

Complete as many rounds as possible in 18 mins of: Run, 200 m 9 Deadlifts, 275/185 lbs 6 Burpee Bar Muscle-ups U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla.

Sub banded Burpee bar muscle ups or choose other AMRAP.

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Nothing assigned for September 17, 2014

SRCF OnRamp WOD #2: Rows, Push Presses, Front Squats

3 rounds for time of: 300m Row 15 Push Presses 15 Front Squats * Choose load using either men's/women's/training bar. Same bar for both movements. Post total time.

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